This salad is great for traveling because it is all mixed together and has lots of crunchy vegetables for texture and to prevent soggy lettuce as the dressing is already mixed in when prepared. Simply pack a portion of this salad in a tupperware container and bring along with you. Don’t forget the spork!
Read MoreTwo close friends, Cassandra Spencer & Valerie Solomon, both power women and mothers, one black, one white... have an honest conversation about race and how we can do better.
Read More“I believe all women should incorporate weights into their workouts and there is a plethora of reasons why,” Victoria says. “Mainly because as we get older we have to keep muscle up to remain healthy and strong. But hey, I don't see a damn thing wrong with enjoying looking good. We work our asses off for it!”
Read MoreI have always been a runner. I have completed 9 marathons and several half marathons. When my babies became too big for the triple stroller, I started lifting.
Read More10 SIMPLE KITCHEN SWAPS TO LIVE DELICIOUSLY HEALTHY
Read MoreWhy does incorporating both strength and hypertrophy training work? By training for both strength and muscle growth we will become stronger and be able to lift heavier weight leading to more volume (Volume = weight x reps x sets).
Read MoreIn the following workout, you'll be lifting heavy weights with a slow eccentric tempo as well as implementing explosive plyometrics and animal movements to spark strength and ultimately burn more fat.
Read More“Once you’ve had a baby,” Samantha says, “You’re always “postpartum”.
“There’s this pressure to “get our bodies back” and I have to tell women all the time, “You’re not getting your body “back”, because it’s different now.”
Read More"Traveling for a living, I am forced to be creative with my workouts. Often hotel gyms are non existent or very sparse. I am known to borrow pieces of furniture from around a hotel and sneak it into the gym or my hotel room. Modern furniture may be uncomfortable to sit on, but it definitely comes in handy for box jumps, sit-ups, and dips, etc."
Read More“I’m sick of having no energy!” …. Sound familiar? Dealing with a general lack of energy, annoying fatigue, and overall sluggishness is one of the most common complaints I hear from clients in my nutrition practice. However, when I dig deeper, I often find three main roots to this lack of energy; a burdened liver, rollercoaster blood sugar levels, and an inconsistent eating routine.
Read MoreThere does not appear to be as much interest in maintaining results as there is in obtaining them. And although great lengths will be taken to get the result, I think we can all acknowledge that the more challenging part can be in the maintenance.
Read MoreStart the day off with delicious waffles containing hormone balancing Maca root powder!
½ cup coconut flour
2 tablespoons maca powder
½ tsp baking soda
4 eggs
2 tablespoons raw honey (or pure maple syrup)
¼ cup almond butter
½ cup unsweetened almond milk
¼ tsp pure vanilla extract
¼ cup mashed banana
3 tablespoons dark chocolate chips
Optional Toppings:
sliced banana
slivered almonds
coconut cream
pure maple syrup or agave nectar
dark chocolate chips
cinnamon
Instructions
1. In a large bowl add combine the coconut flour, maca powder, and baking soda and mix.
2. In another bowl whisk together the eggs, almond butter, honey, almond milk, vanilla, and mashed banana until smooth.
3. Slowly add the wet to the dry and stir until a smooth batter is achieved.
4. Fold in the chocolate chips.
5. Heat your waffle iron as directed for the iron, once hot add the batter to the iron.
6. Repeat until all the batter is used up - my waffle iron made 6 large waffles.
7. Top the waffles with the optional toppings and enjoy!
(Recipe makes 6 waffles. In the recipe, reduce the almond butter to 2 tablespoons and increase the mashed banana to 1/2 cup)
Top waffles with 1/4 cup raspberries mashed with 1 tsp pure maple syrup
470 cal/57g carb/21g fat/15g protein/13g fibre
Keep blood sugars stable with healthy protein and fats at your morning snack.
1 mini Lemon & Dill tuna can (85g)
140 cal /2g carb /7g fat /18g protein
Bring in the hormone balancing benefits of spinach, broccoli, ginger, and free-range chicken with this tasty and filling Dragon Bowl.
SAUCE:
1½ cups coconut milk (I mixed full fat and light)
2 heaping tablespoons natural peanut butter
1 heaping tablespoon tahini
2 tablespoons red thai curry paste
2 tablespoons coconut aminos or gluten-free soy sauce
½ tsp sesame oil
1½ tablespoons coconut palm sugar
juice of 1 lime
2 cloves garlic, crushed
2 teaspoons minced ginger or ginger paste
BOWL INGREDIENTS:
4 skinless boneless chicken breasts, diced into small pieces (cook with coconut or olive oil - see instructions)
1 red bell pepper, sliced
2 cups broccoli crowns, chopped
1 cup snap peas
2 cups brown rice or quinoa, cooked
GARNISHES:
2 cups spinach
¼ head of red cabbage, sliced
2 carrots, shredded
1 cup bean sprouts
½ cup cilantro. chopped
¼ cup peanuts, crushed
(Recipe makes 4 servings, in the recipe omit the peanut garnish, reduce the peanut butter to 1 tablespoon, and use only light coconut milk)
416 cal/ 42g carb/ 13g fat/ 30g protein/ 6g fibre
Add a dose of healthy digestive boosting hormone-balancing chia seeds to your day with some healthy proteins for blood sugar stabilization.
Blend:
1 scoop Natural Plant Based Protein Powder (hemp, pea, or rice)
1 cup frozen strawberries
1 tablespoon chia seeds
1 cup unsweetened almond milk.
235 cal/ 24g carb/ 5g fat/ 28g protein/ 8g fibre
Enjoy this wonderfully balanced salad with hormone-balancing salmon and leafy greens.
2 bunches red kale, washed, chopped and massaged with ½ tsp sea salt for 1-2 minutes
5 ounces salmon lox (or smoked salmon or gravlax)
2 hard boiled eggs, sliced
1 cup green beans, cut and trimmed - blanched by plunging into boiling water for 1 minute then removing and running under cold water for 1-2 minutes.
½ cup olives (I use castella olives)
1 cup baby potatoes, roasted - pre-roast before making the salad at 400 degrees for 20 minutes (I usually just use leftover roasted potatoes for my nicoise salad)
¼ cup balsamic vinaigrette of choice (prepared or homemade)
Instructions
1. Blanch the beans, set aside.
2. Prepare the kale, and add to a large bowl.
3. Layer with the roasted potatoes, lox, sliced egg, olives, green beans and roasted potatoes.
4. Drizzle with the dressing.
5. Enjoy!
(Recipe makes 2 servings)
402cal/ 34g carb/ 18g fat/ 26g protein/ 5g fibre
1,663cal / 158g carb / 65g fat / 117g protein / 32g fibre
By Cassandra Spencer, @cassandradelynn_naturalfitmom
“I enjoy being told I’m beautiful... who doesn’t? But if you want to really flatter me, tell me I’m intelligent, tell me I’m thoughtful and kind, tell me I’m genuine. I was given my beauty, but I created who I am.” Amanda M.
Me: Savannah Banana, come here for a second!
Savannah: Yes, mom?
Me: Why is it important for you to be nice and smart and not just pretty?
Savannah: Well, I like it when you call me pretty. It’s just fun being pretty.
Me: *blank stare* thinking to myself that it’s time to send her back to whatever it is a 8 year old writes her in diary
Savannah: *cocks to the side and puts her hands on her non-existent hips, tilts her head as she looks up at the ceiling*
BUT, I DO like it when you call me smart too. The kids at school make fun of me for being the 2nd smartest in class, but they are all just lazy and don’t even try. I don’t really care what they think. I like being smart because I know that I tried hard and learned something I didn’t know how to do before. That means I can learn anything and do anything…that’s exciting! I’m going to be a …..
She starts rambling on about all the amazing careers she going to have as an adult, one of which was the new karate star Gabby Douglas…?? But, I honestly stopped listening, as I sat and stared in awe of my daughter. She gets it! Phew….thank goodness! Even though it’s becoming increasingly difficult to pull her away from the mirror, it does not appear that I’m going to have much of a fight on my hands as she matures and need her to value her character and intellect as much as her appearance. She has always been beautiful and she knows it.
Now I, on the other hand, did NOT grow up at the pretty girl in school. I was definitely the Black Sheep in my adolescence…literally and figuratively. Growing up one of very few Black people at a conservative Christian private school, I was everything but pretty. I was funny, I was sporty, I supposedly could dance, but I was not pretty. When I reached college, I kind of became aware of attention from the opposite sex, but I was in a drug and alcohol induced fog for about 4 years, so I really couldn’t tell you much about that time. As I became a full-fledged working adult, I was so used to not being pretty; I didn’t place much value in it. But that was ok! Because I was smart, I was good at my job, I gave to charity, I had my dream car, I bought two houses as a single woman in her 20’s, I was traveling, I had great friends, I dated…well “dating” might be a stretch, but I went out!
What did I need pretty for?
So, when I was given a compliment I really didn’t know what to do with it. Over time I learned how to graciously accept a compliment because I don’t want to offend the person who is giving it. And conversely, as a person who gives out compliments, I know my intention is to make the other person feel good, and I desire for it to be received and accepted. But even today, unless you are specifically complimenting a muscle, it’s a little awkward for me.
But why?
Well, before I explain let me be clear that I am well aware that being a bodybuilding competitor I subject myself to standing on stage under lights, in high heels and scraps of blinged out material to be judged on my looks. I know….kind of a walking oxymoron.
I guess the best way to put it is that beauty isn’t mine to be claimed. Beauty is fleeting, it is subjective, it is ubiquitous, it is trivial. And if you are considered beautiful…what are you thankful for? Your genetics? But what did YOU do?
Don’t get me wrong, I am fully aware of the value our society places on beauty and therefore the substantial psychological and material wealth it can amass. But that aside, what does it really say about the value you place in yourself?
In my humble opinion, when you value yourself, you stake a claim in yourself. You invest in yourself. You are calculating a ROI (return on investment) that can never be taken away. You understand that you can create value through experience, intellect and good will. You understand that you have true ownership over something of value…that something being your character…that character being your legacy. A true compliment is an acknowledgement of the things you may not be able to see with your eyes, but are clearly visible. They shine brightly and cannot be ignored because even when placed next to obvious beauty, the light illuminates those dark places in us that surface beauty cannot.
Sometime later, I came to and Savannah was still talking. I had no idea what she was talking about, but I did catch this little treasure…
“It’s just not good enough to be pretty on the outside, you need to pretty on the inside too” - Savannah, age 8
By Valerie Solomon, Busy Mom Gets Fit
You know that exercise and eating well is important to a healthy and well-rounded lifestyle, but with your crazy life, carpool, school, work, and more, sometimes you feel lucky to find the time to drive to the gym, let alone actually work out.
As a GORGO Girl, you understand the concept of strength training, but often, the minute you start to think about shifting your busy schedule around to workout, life sets in. You need quick and effective workout options!
Valerie Solomon, co-creator of GORGO, fitness coach and the creator of Busy Mom Gets Fit specializes in helping women find a lifestyle of fitness without taking them away from their families. As a busy mom of 4 boys, she completely understands the busy lifestyle. Check out her quick superset bicep & tricep blaster workout.
“My goal with each and every woman I work with, whether through one-on-one coaching, or through my 12-week Busy Mom Gets Fit Workout & Diet Guides, is to empower her to live a fit lifestyle without feeling like it’s a sacrifice of time with her family. It is such an honor for me to teach women to strength train and to take charge of their own health and fitness while modeling that behavior for their families.” -Val Solomon, Busy Mom Gets Fit
The reality is, you don’t have to slave away for hours at the gym in order to achieve a fit, strong, and healthy body. You can achieve amazing results in a timely manner in a gym, or right in the comfort of your own home, and on your own time.
Let’s get started GORGO Girls!
A1 + A2 + A3 x 3 then rest
B1 + B2 x 3 then rest
C1 + C2 x 3 then rest
By Jill Farr
There’s often a theme with the women featured in GORGO; many times their stories involve a return to fitness or athleticism, after a detour that might have come about because of career, or school, or starting a family.
But for GORGO CEO and Sisters in Shape owner/coach Erica Willick, that journey towards fitness started later in life, and represented an important shift, both physically and mentally.
“I was a big dreamer as a child,” Erica says. “And then later on, like many adolescents, I started wearing labels that others gave to me. A “Thinker”, the “Smart Kid”—not athletic. I always won the award on the team for trying really hard, but I was never first string anything.”
Those labels led to a self-identification as a “geek”, and that was a persona that paid off big for Erica in university; she excelled academically, and was on the fast track to realizing her dreams when tragedy struck.
“In my second year of university,” Erica says, “My mom was killed in a car accident.”
The unexpected blow devastated Erica’s large family, and another of her labels—that of the “Good Girl”—came to the forefront as she stepped up to the challenge of helping her father and her younger siblings deal with a new way of life.
Erica moved home and was strong for her family…even as she herself was trying to come to terms with an earth-shattering loss. Amazingly, she continued her education, even graduating in the top of her class, and went on to a great corporate job at a high-powered accounting firm.
All of the labels seemed to still fit, and serve her well; the geeky, smart, “good girl” was on the fast track to realizing all of her career dreams, but inside, there was a struggle raging.
“It’s not unusual for people to experience serious depression or other mental issues after a tragic loss,” Erica says, “And I struggled with that through my early twenties.”
Despite seeking counseling, Erica had a horrible self-image.
“Here was dirt,” Erica says, “And I was here, below it. That’s how I felt about myself.”
Far from dismissing those feelings, all of those old labels--the old stories that she was used to hearing from others about how she was the smart one, the geeky one, the “good girl”—seemed to drive a lack of assurance about herself, with the expectations they brought.
Erica acknowledges that her efforts with counseling were self-sabotaged.
“I was a really great liar,” Erica admits. “The counselor didn’t know what was really going on with me, the tremendous pressure I was putting on myself. I was actually having suicidal thoughts.”
Career successes did help…but only partially. As with so many women, Erica’s lack of self-confidence seemed to focus on appearance…something we often feel powerless to change.
“I felt confident about my job, but my confidence about my body and my looks was low.”
Life took a great turn with the entrance of Erica’s now-husband, but it was the arrival of another man in her life that made Erica realize that she needed to make some changes in her thinking.
“I met my husband, an amazing man,” Erica says, “And we started a family. I’d done well re-establishing my mental wellness, but after my son was born I noticed that those bad, dark thoughts about myself were creeping back.”
“I didn’t want that around my son. I knew that I needed to work on it.”
Fitness became an avenue for change, but not just because the negativity centered on physical attributes. Although fitness can improve our body’s appearance, and sometimes bring about a more positive self-image for that reason, Erica believes that the power of strength training in particular helped her because of its ability to shatter some of the limiting labels that she felt had been applied to her.
“I changed those labels,” Erica says, “And started creating my own story.”
Erica’s fitness journey expanded to include competing—and winning—in Bikini competitions.
A three time World Pro Bikini Champion (UFE), Erica is unique in that all of her wins have come after having kids; her most recent win in November of 2015 was only 15 months after the birth of her second child.
Her singular journey has given her a wealth of experience and knowledge that applies specifically to women who have had kids and are pursuing fitness, resulting in a recently published book (Your Fit Pregnancy) that had over 2,000 pre-orders and a program (Flat Tummy) aimed at helping women re-establish their waistline after childbearing.
The analytical side of her personality, the “geek” who loves research and applying effective strategies, is a killer combination when put together with her passion for fitness, and her innovative approach to training and coaching is a powerful result.
Erica has utilized these unique qualities in establishing coaching services through Sisters in Shape (www.sisinshape.com) and co-founding GORGO magazine, a publication that is meant to foster an empowerment for women that does exactly what Erica has accomplished in her own life; encourage the defying of labels through the encouragement of physical and mental strength.
“Fitness is a great way to recreate your story,” Erica says, “Because it’s building mental and physical strength. When you combine those, your confidence goes up…and confidence is everything.”
The driving idea behind GORGO is one of dispelling the notion that women—or anyone—can be put into nice, neat categories, and Erica drives this home with her own ongoing story.
“I don’t know a single woman who is just one thing,” Erica says. “We wear so many hats; we’re creative, we’re smart, we’re athletic…we don’t have to be just one or two things. This is what GORGO is about; a multi-dimensional powerful woman.”
“No one person fits into just one box…we don’t have to accept that for ourselves.”
By Aleshia Pinto, Less With Bread
These little muffins make a great on-the go breakfast or snack. Greek yogurt keeps them moist and fluffy with the bonus of added protein, while honey and coconut oil make this a sweet treat.
Adding the juice and zest of a lemon gives it a strong flavour, totally reminds me of lemonade and warmer days. This recipe is a good base to add other ingredients too - a handful of blueberries if you have those in your freezer, a tablespoon of poppy seeds, or better yet, chia seeds for a bit of added texture.
*Makes 12 large or 24 small
2 cups whole wheat flour (I find one cup white and one cup whole wheat works best)
2/3 cup honey
1/4 cup coconut oil, melted
1/4 cup butter, melted
1/4 tsp salt
1 tbsp baking powder
1/4 tsp baking soda
1 large egg
1 cup vanilla greek yogurt (or plain)
1 lemon, both juice and zest
1 1/2 teaspoon vanilla extract
*feel free to use all coconut oil instead of butter; butter adds fluffiness
1. Preheat oven to 375 degrees. Grease a muffin pan using coconut oil cooking spray.
2. Combine flour, baking soda, baking powder, and salt in a bowl and whisk.
3. Cream the butter/oil, zest and sugar together in a second bowl. Add egg, yogurt, lemon juice and vanilla extract and mix until combined.
4. Add the dry ingredients in two parts, folding gently after each time until just combined. This is where you would fold in additional ingredients, if you were using them.
5. Add to muffin tin using ice cream scooper - the batter will be thick, don’t worry.
6. Bake 16-20 minutes (depending on your oven) or when a toothpick inserted comes out clean. Let cook in tin for 5 minutes then transfer to cooking rack to cool completely
BY Christal Sczebel, C.H.N., Nutritionist in the Kitch
Ah, stress. Our bodies need it to function, but, far too often this necessary stress becomes overwhelming or chronic and leaves us feeling exhausted, anxious, irritable, depressed, or all of the above. Not only does chronic stress affect our mood and performance but it can lead to weight gain or the inactivity to lose weight despite our best efforts.
When stress occurs on a consistent basis from many factors in our life creating chronic stress there is a hormonal cycle which occurs that can damage the adrenal glands (the glands that regulate stress hormones in our bodies), leading to more stress, and further cortisol overproduction. This vicious cycle can ultimately lead to fatigued adrenals, blood sugar issues, and increased body fat.
I myself am no stranger to the negative effects of high stress levels and have had to learn how to manage my stress through diet, exercise, and saying “No” in the kindest way possible! It’s a work in progress, but the more I learn, the better I become at overall stress management. Remember, practice makes progress!
When it comes to nutrition, food can definitely be a friend or foe for managing stress and keeping the cortisol cycle at bay. Let’s look at the some Stress Busting Foods and how they help our bodies combat the negative effects of stress as well as the two main Stress Inducing Foods to limit.
1. Oranges - These juicy sweet fruits are loaded with Vitamin C, which is one of the main vitamins essential for healthy adrenal gland function. Our adrenal glands are the stress hormone regulators of the body and can suffer when we are under chronic stress. Giving the body a steady boost of Vitamin C found in oranges can help counteract the burden on the adrenals.
2. Turkey - We have all heard that turkey makes us sleepy, and while that might be slightly true, it’s actually a relaxing effect which is from the amino acid L-Tryptophan which is plentiful in turkey. L-Tryptophan increases the production of the feel-good neurotransmitter serotonin in our body which can reduce irritability or a depressed mood from chronic stress.
3. Spinach - One of my favourite leafy greens! Spinach is loaded with Folate, a B Vitamin that increases dopamine (another feel-good neurotransmitter like serotonin) produced by the body. B Vitamins are also depleted when the body is under chronic stress so ensuring you are getting adequate food sources of Vitamin B, like spinach, can keep those B Vitamins at healthy levels!
4. Wild Salmon - This oily and delicious fish is full of Omega-3 Fatty Acids which have potent anti-inflammatory properties. Because chronic stress can increase inflammation in the body resulting in joint pain, muscle tension, and cognitive issues like brain fog and poor memory, salmon can help to counteract this health-hindering inflammation.
5. Dark Chocolate - Who doesn’t reach for the chocolate when stressed?! Well, that might not actually be a bad thing… in moderation of course. High quality dark chocolate (minimum 70% cocoa) made with unrefined sugars is full of antioxidants which combat the negative effects of chronic stress in the body. So yes, pass (one or two squares of) the chocolate!
1. Refined Sugars - Aside from tasting delicious, refined sugars, provide us with nothing beneficial, especially during periods of stress. When refined sugars are consumed we can experience big fluctuations in blood sugar levels which lend to mood swings, energy lows, irritability, and the inability to cope with stress. While we may want to naturally reach for sugar when we are stressed it’s better to go with naturally sweet foods like yogurt with berries, an apple with cinnamon, or a piece of (high quality 70% + ) dark chocolate!
2. Caffeine - …and all the coffee drinkers are instantly angry with me… I know, but hear me out! Caffeine, in moderation can be fine for many people, one cup of joe a day might be just what the doctor ordered for you, but caffeine also becomes a stress inducer when it it is consumed in large amounts (more than 500ml per day). A higher intake can stimulate the surge of cortisol, the body’s main stress hormone, which intensifies the physical stress response in the body and can lend to its chronic nature. Also, if you are an anxiety-prone individual or someone who is often always feeling “stressed-out”, caffeine will only serve to perpetuate those symptoms.
While our diet does play a big role in our ability to deal with stress as well as combat the effects of stress on our bodies, a healthy diet alone will not solve chronic stress.
One of the best ways to kick stress in the butt is targeting it directly at the roots!
If you feel constantly overwhelmed, burdened, and weighed down by the amount of stress in your life (I’ve been there too!) it is so very important to look at what the sources of your stress are and take action. What can be changed? Can you pull back in areas of your life and do less? Can you cut down on commitments? Are you always saying Yes to please others when you really just want to say No? Do you set unrealistic expectations for yourself? I encourage you to honour your health and learn about setting healthy boundaries which is a key component to stress management.
If something cannot be changed about a situation, then changing perspective is always a good start. Our thoughts are powerful and while we may find ourselves overly stressed due to circumstances out of our control, intentional positive thinking is a very real and useful tool for keeping stress levels at bay!
As GorgoGirls we are strong, but we also have our (necessary) limits. Knowing and respecting those limits is essential to our overall health. Let’s always remember to make time for work, play, and rest!
