Motivation and how to keep going!!!!

It takes 21 days for a new behaviour to begin to rewire in your mind and body.

We all get motivated to make a change – but sometimes that motivation doesn’t last!

What on earth are we to do?

These are the times we need to dig deep and find the strength within ourselves and develop the habits that will help us succeed in reaching our goals. When we do new things, our neurological systems are literally re-wiring and re-learning these behaviours.

That’s why it’s not always easy.

However, the great news is that our neurological systems can be trained and taught by us! Isn’t that amazing?

When learning a new habit to support a goal (such as fat-loss), you need to do that new habit for at least 21 days (that’s only three weeks) in order for your body to begin to call it its own. The longer you do it, the easier it sticks. Repetition – day in, day out. That’s what it takes. Then one day, you will look back and say -wow, wasn’t that easy? :-)

What’s even more spectacular is that while you are teaching your body and mind new things, you will learn so much about yourself. You will learn what’s been holding you back in life and who you really can become! You will, if you work at it, create any kind of life you desire. 

Three weeks baby.

Keep going.

With love,




No Comments ExerciseFat-lossHealthy livingMotivationTransformation

Why I love what I do!


A little bit about me and my fat-loss journey.

I wanted to take a break from posting facts today and share with you something about me. Yes it’s personal, and yes it’s scary to post on the Internet – but here I am – trying something that I fear :-)!

I had a baby girl in September of 2012. I gained weight, like women do during pregnancy, but the truth is I gained more weight (fat) after having her.

Yes, I was eating emotionally – and yes I was not focused on myself. I was focused on her. I was caught up in a storm of emotion, stress and uncertainty. She was born with two heart defects and spent a month in the hospital before coming home. It was one of the most trying times of my life – and I have been through many. The doctors were uncertain about her livelihood for the longest time. It’s a miracle that she is alive, well and happy today.

During this period, I gained over 25 kilos (55 lbs) and and when I looked into the mirror, I was confused at what had happend to my body. It wasn’t me anymore. I had changed – inside and out. It was a confusing time.

Then one day I finally decided to take control and take my health back. In taking my health back, I started the inner transformation that reflected in the outer world.

At first I started eating clean and lost a few pounds and stalled. Then I started eating Paleo. No change. Then I started counting calories and the weight began to come off. After I started counting calories, I started to increase my protein intake in relation to my carbs and fats. I began to lose more weight and this time it was mostly fat. Shortly there after, I hired a nutritionist and even more fat began to drop off as I added weight training to my routine. Her support was amazing and it changed my life. I was so inspired by how she helped me that I immediately began to study for my certifiation in fitness nutrition. I wanted to help others as I had been helped. And to this day, this brings me the greatest joy.

I found my dream – and took the steps to make it happen. You can too.

To be honest, working with a nutritionist is not just about losing fat and becoming a fitter & healthier version of yourself. It’s about changing your life. It’s a journey She helped change my life and I continue in her steps as I help to change the lives of others in a healthy, sustainable and postive way.

For more information on me : The team.

In health & love,


No Comments ExerciseFat-lossHealthy livingLifeMotivationNutrition

Enhance your body, mind & spirit with weight training!


You don’t have to be a gung-ho balls to the wall body builder in order to benefit from weight or strength training.

I fell in love with weight training right away. And it’s what I love to do til this day.

Women often fear or shy away from the weight room at their local gyms because of outdated beliefs that weight training will make them big and bulky.

This is the time to shed those worn out beliefs…this one and others. If you keep reading you may be convinced as to why,

There is sometimes intimidation involved too. This is another opportunity to rise above and do something for yourself. One of the best ways to overcome your fear is to do what you fear.

WIth proper nutrition in place, cardiovascular exercise is effective stoping the conversion of calories into body fat. Yet in to SCULPT your body, you need to incorporate weight training or body weight training in your exercise regimen.

I learned this and saw the results almost immediately. When I first added weight training to my routine, I could see my body taking shape – almost immediately. 

Body weight exercises are also effective at sculpting the body because, just as is true with weight lifting, muscular development comes with contracting the muscles and increasing the amount of time that muscles are under load or tension.

It’s more than just moving the weight from point A to point B!

Want more? Here goes!

  • Weight training burns fat only where as card burns fat and muscle
  • You will burn more calories because muscles need energy to repair and upgrade after each resistance training workout.
  • Research shows that between the ages of 30 and 50, there is a likely hood that you will lose 10% of the total muscle in your body. That number will double by the time you are 60.
  • You will build stronger bones
  • You will be more flexible
  • Your heart will be healthier
  • Your diet will improve : exercise helps your brain stick to a diet
  • You will sleep better
  • You will feel happier : research shows that incorporating major lifts such as squats & deadliest helps reduce the symptoms of depression
  • You may add years to your life
  • You will be smarter : researchers found that 6 months of training enhanced lifters’ cognitive function

Source: and

The key to making all of this all work is to incorporate proper nutrition with strength training! If you do lift or participate in strength training – and you eat poorly (lots of processed foods, sugars, too little food, too much food etc) then you are not likely to see all the benefits of your hard work.

Nutrition is key. Nutrition combined with a proper strength training and cardiovascular training regimen is where the magic happens!

For more information on fat-loss, check out our straight forward guide to fat loss :

If you are trying to recompose your body or gain some muscle, visit our calorie calculator to make sure you are eating enough and in the right proportions :

Have a great, fabulous and amazing day everyone!

Wishing you all the best – and nothing less!

In kindness,



No Comments BeautyBlogExerciseFat-lossHealthy livingMotivation

The straight forward guide to fat-loss!


There is so much information on the internet about fat-loss that it can get so absolutely confusing and entangling sometimes.

When I started my journey, I was confused by all the mess out here on the web.

Now that I have come out the other side, I will share with you what worked for me.

I hope that this quick guide can help you navigate your fat-loss path.

The most important thing to remember throughout the journey is to love yourself no matter what. If you believe you will succeed and you take the steps towards success…you will :-)!

Remember that Your true beauty comes from within and fat loss can improve your physical health while bringing out and enhancing your inner beauty

Here are my “Top 11 Quick Tips” to help you get that fat off!

1. CALORIES IN < CALORIES OUT : If you are looking to lose some (or a lot) of fat, you need to make sure you are eating less energy than you are spending. To find out how many calories and in what combinations (% protein, % carbs and % fats) you need to intake to lose fat, enter your stats into our calorie calculator.

(on a side note, the calculator also calculates maintenance and weight gain calories!)

2. EAT WHOLE, CLEAN, REAL FOODS : Not only are they much more nutritionally dense than processed foods, they will keep you feeling full longer. And by getting more nutrient and minerals from real foods (these are often lacking in packaged foods), you will feel better – have more energy – and sleep better. Furthermore, you will begin to reduce the toxins your body is processing and start clearing your body of harmful substances.

3. DRINK 3-4 L OF CLEAN, PURE WATER PER DAY: Water is required for virtually every single metabolic process in the human body! Water is important for so many things including flushing the toxins out of your body. Another bonus is that you will start to sludge off that excess water weight.

4. EXERCISE : Get moving! Go on a walk, go lift some weight, take a jog – a hike – anything! Exercise will boost your metabolism, burn calories and help you feel great – all while improving your health.

5.  EAT FREQUENTLY : Break your calories up in 5-6 small meals per day! The act of digesting food (TEF – thermal effect of feeding) itself burns calories! Furthermore, by constantly feeding your body – your body knows that it’s okay to let go of fat because it will be fed.

6. CLEAR YOUR KITCHEN : Remove any “temptations” from your kitchen and home – the candy, the chips – all of it.

7. GET ENOUGH SLEEP : Get 6-8 hours of sleep every night.

8. TRUST THE PROCESS : In the beginning, you may lose a fair amount of weight, some of it fat – some of it water. Then it tends to taper off. KEEP GOING. It’s not gonna happen over night. Trust the process.

9.  ENJOY YOUR TREATS: Have a treat here and there, because it will prevent you from going AWOL down the road and it will keep you sane. Moderation and in reasonable portions. One or two piece of chocolate – you will be fine!

10. HAVE A FREE MEAL: Have a free meal once a week. A free meal is basically a meal that is a bit larger than your regular meals and you eat things that you are craving. A reasonable free meal every week will not hinder your progress. Plan for it and stick with it every week.

11. BELIEVE IN YOU: Most importantly, you have to believe in yourself – stay strong – and know you can do it. This is Your goal and Your choice.




No Comments Fat-lossHealthy livingMotivationNutrition

Fitness friendly & clean blueberry loaf!

Clean blueberry loaf

In an earlier post about whey protein powder, I mentioned that one thing I love about a GOOD QUALITY (<—- important!) whey protein supplement is that I am able to enjoy sweet treats – baked goods included – without the repercussions of sugar and other unhealthy additives.

I found a recipe and made some tweaks and it is OH SO GOOD – for just 250 calories. High in protein – refined sugar and additive free! 

Here’s what you do!

1. Preheat oven to 175 degrees C (350 degrees F)

2. Take 30 grams of gluten free or regular oats and blend until fine.

3.  Combine the following in a bowl:

  • 30 grams of blended oats
  • 4 large egg whites
  • 50 grams of blueberries
  • 15 grams of vanilla flavored whey protein powder (I used Foodin’s natural vanilla whey)
  • 1 t of all natural vanilla extract
  • Cinnamon and stevia to your liking

4. Place mixture in lightly coated loaf pan (a light brushing of coconut oil works great) and bake for 30-40 min.

5. Remove and eat!

You can slice it up and serve it with coffee for guests or eat the entire thing yourself! Nom nom!

Macros: 250 calories, 30 g protein, 23 g carbs, and 3 g fat

Clean as a whistle!

It’s also a PERFECT treat when you are having cravings for something that’s not so good for you. :-)

Blessings and much love!


PS. If you would like to try a clean, sugar free, stevia sweetened GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off this product and anything on their website!

To see the website in English, open it in Chrome.


No Comments Fat-lossFit recipesFoodHealthy livingHealthy recipesUncategorized

High protein, strawberry & vanilla chia pudding!



All I can say is that I was finally craving something a bit different than my usual oats for breakfast.

For a while now I started seeing a ton of chia pudding posts on the internet and wondered, these look amazing – but how can I make it more fitness friendly?

And I came up with something simple, easy and delicious! It’s clean as a whistle, high in protein, refined sugar and additive free! 

If you are looking for an easy, power-packed, grab and go breakfast – you gotta try this!

1) Take the following ingredients and combine in a bowl:

  • 30 grams of chia seeds
  • 15 grams of gluten free or regular oats (oats have a trace amount of gluten)
  • 100 grams of rice milk (works with almond milk too!)
  • 17 grams of vanilla flavored whey protein powder (I used Foodin’s – it’s GMO free and sweetened with stevia)
  • 2-3 T of water

2) Place in the fridge overnight or at least 4 hours.

3) Remove and top with 50 grams of strawberries (or berry of choice) and 5 grams of all natural peanut butter!

4) Stir the ooey, gooey yummy mess and eat it up!!!

Macros: 341 calories, 23 g or protein, 24 g of carbs and 15 grams of fat

Makes one very satisfying serving or two smaller snack sized ones!

By the way – chia seeds are great for many reasons! It’s an excellent source or protein, fiber and Omega-3 fatty acids! There is clearly a few reasons why the Mayans consumed so much chia! Boost your endurance and energy with chia.

With love & health,


PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off this product and anything on their website! Available in 300g and 750g bags! They also have organic chia seeds available

To view the page in English, open in Chrome!

I love this stuff so much that I will be doing plenty of give aways on our Facebook page – come like us and keep your eyes peeled!!!



No Comments Fit recipesFoodHealthy livingHealthy recipes

The powerful green pill…


One of the many fun aspects of this journey are the new things I learn each day I go forward. There are times I like to take a risk and try something new. Sometimes they work out, sometimes they don’t.

For a while I had heard about and read about how wonderful this thing called chlorella is.

I am a bit stubborn so I did not try it right away.

A month or so ago, I decided to add chlorella tablets to my morning routine. I drink one glass of wheat grass juice and take 3-5 chlorella tablets before breakfast.

What is chlorella? It’s a single-celled fresh water algae that is rich in vitamins, minerals, amino acids, fatty acids and easily absorbed protein. Not only does it have more chlorophyll than any other plant, it contains vitamins A, B1, B2, B6, C, E and vitamin K. Taking one tablespoon of chlorella day can provide you your daily recommended allowance of iron and calcium! You can see why it’s referred to as nature’s multi vitamin :-)!

What can chlorella do for you?

  • Aids in digestion because it promotes the production of healthy flora and probiotics through the digestive system.
  • Aids in detoxification because it can bind with toxins like chemicals and heavy metals and move them out of the body.
  • Many people report elevated mood and energy when supplementing with chlorella.
  • Improves insulin sensitivity and blood sugar levels over time. This could help diabetes management and insulin resistance.

This is just a short list. There is so much information on chlorella on the internet – just Google it!

BTW. Isn’t it great how Google has become a verb? 😉

Have a great and healthy day!


PS. If you are interested in a high quality, raw, organic, gluten free, dairy free, GMO and preservative free chlorella tablet, I highly recommend visiting Foodin.Fi. Available in 100g and 250 g bags. Enter coupon code PATH00 for an 8% discount off this product and anything on their website!

If you want to see the website in English, open it in Chrome.


No Comments FoodHealthy livingNutritionSuperfoods

Strawberry Vanilla Coconut Oatmeal! Vegan friendly!

Strawberry, whey, coconut oil and berries!

What’s this girl’s deal with oatmeal?

I love it for a million reasons and I will elaborate more in a later post.

Keep your eyes peeled for it. You may start loving it too! 😉

If you are looking for a clean, delicious, protein & energy packed way to start your day – try this recipe. It takes less than ten minutes to make and will leave your tummy happy and spirits soaring!


  • 40 grams of oatmeal (gluten free or regular)
  • 80 grams of strawberries
  • 10 grams of coconut oil (I use Biona’s raw virgin organic)
  • 20 grams of vanilla rice protein powder (I used Foodin’s)

Here are the instructions….it’s really complicated….you ready?

Bring 1 cup of water to a boil, reduce to medium and add 40 grams of oatmeal. When your oats are ooey gooey and ready to eat, pour them into a bowl and add all remaining ingredients. Stir well & enjoy! Drizzle with a little bit of rice milk and sprinkle with some cinnamon.

I am getting hungry now….

Macros : 340 calories, 20 grams of protein, 31 grams of carbs and 14.5 grams of fat.



PS. If you would like to try a clean raw, organic, gluten-free, GMO free, gluten free and vegan friendly Finnish vanilla rice protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website! Available in 300 g and 750 g bags.

This rice protein powder truly is amazing. I am a fanatic about protein powders and am always on the look out for the best. IMO, this is the best rice protein powder out there – kicks Sunwarrior’s booty, IMO. Perhaps it’s because it’s infused with the all powerful MCT (medium chain triglycerides).

To see the website in English, open it in Chrome.


No Comments Fit recipesFoodHealthy livingHealthy recipesVegan friendly

Whey protein – a true superfood!


Barring lactose intolerance, the majority of the population can benefit from whey protein supplementation.

And if you have sensitivity to lactose, there are many brands out there that are made of “whey protein isolate” which is usually lactose free or very low in lactose. 

The great things about whey is that it gives you many the benefits of dairy without casein – the part of milk that causes most milk/dairy allergies.

You don’t have to be a bodybuilder or fitness fanatic to benefit from adding whey protein in your diet.

Whey is very popular in fitness circles for its excellent muscle building properties. But there is so much more that whey can do for you than help you build big muscles :-)))!

In fact, I would consider whey protein a superfood….why?

– Studies indicate that it could help increase lifespan

– It contains all 18 amino acids in a form that’s readily absorbed by the body

– It contains immunoglobulins which help boost the immune system

– Maximizes glutathione – a powerful antioxidant that detoxifies the liver, enhances the immune system and neutralizes free radicals.

– Helps stabalise blood sugar and insulin levels

– Helps you feel full for longer (a huge plus if you are dieting)

– Helps preserve lean muscle mass

– and that’s just for starters…

Oh and my favorite! You can enjoy sweet treats without the impacts of sugar, fat and excess calories because whey is fun to cook with!!! That’s if you choose a good quality clean whey!

Here is the deal, there are a million, gizzilion different whey protein products out there an it is SO IMPORTANT that you take the time to choose the right one for you.

Read the ingredients label – choose one that is natural and does not include excess ingredients. Look for whey protein isolate or whey protein concentrate. Make sure, if you choose a flavored one, that you select one that is sweetened with stevia. There are a million brands out there with sugar in the powder or aspartame/sucralose. All which have been proven to have severe negative health consequences.

DO YOUR RESEARCH. It will be well worth it in the end. :-)

Until next time,


Here are some recipes if you are interested in cooking with your whey:

Creamy Vanilla Baked Apple Cinnamon Oatmeal

Apple Spinach Pancakes

Ginger Spiced Carrot Cake Oatmeal

PS. If you would like to try a clean, sugar free, stevia sweetened GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see the website in English, open it in Chrome.


No Comments Fat-lossHealthy livingNutrition

Creamy Vanilla Baked Apple Cinnamon Oatmeal!

Vanilla oatmeal!

Creamy Vanilla Baked Apple Cinnamon Oatmeal!

Okay so I had a minor crisis a few nights ago.

I was preparing to bake my oatmeal for the next morning’s breakfast and realized that I had zero eggs! Rather than panic I chose to adapt. I substituted my egg whites with protein powder and the result was delicious.

Quick, easy, yummy and protein packed!

Combine the following in an oven-proof bowl:

  • 40 grams (1/2 cup) of oatmeal (regular or gluten free)*
  • 15 grams of protein powder (vanilla flavored, I used Foodin’s vanilla whey)
  • 55 grams of chopped apples
  • 1 cup of water (appx. 2.5 dl)
  • 1 t of baking powder (aluminum free)
  • Stevia to your liking
  • Cinnamon to your liking

*Although oatmeal contains a small amount of gluten, studies have shown that oatmeal is well tolerated by those with celiac disease.

Bake at 175 degrees C for 30 minutes. Eat immediately for a warm  treat or save for the morning!

Macros : 276 calories, 19 g of protein, 33 g of carbs, 3 g of fat.

It’s really good – sweetness without any refined sugars or additives. Au natural!

Oh – did you know that increased protein intake is important to fat loss and muscle retention? 



PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see the website in English, open it in Chrome.


No Comments Fit recipesFoodHealthy livingHealthy recipes