Happy Canada Day!


Good evening!

Sorry I have been absent for the last couple of days, but I had to work all (long) weekend ;), which left little time for nothing more than well working, eating and sleeping, oh and of course early morning workouts! I want to wish everyone a Happy Canada Day! Take some time today to be thankful we live in such a wonderful country and for all the things we take for granted sometimes (healthcare, freedom of speech and opinions, jobs). Also, since today is July 1st, it means 31 days of new smoothie recipes! The first recipe I will share was created by my Mother Goose. She drinks it everyday at lunch time. Enjoy!

Pineapple Express

Servings: 2

1/2 cup pineapple
1cup of blueberries
1 cup orange juice
5 cubes of ice
1/2 cup of plain Greek yogurt 0%
1 scoop chia seeds
1 scoop protein powder
1 scoop hemp hearts
1 scoop of flax

Add all ingredients to blender and blend until smooth.

I re-use the scoop from my protein powder for each the above that say “scoops”.
The “booster” is one large handful of spinach or a combo of spinach/kale.
I mix up my shake from time to time but never go a day without them!!

Thanks Mom, for sharing such a great shake! If you have a smoothie you would like to share, please email me at tif_walker@hotmail.com or Facebook message me, and I will share it during “Jump-start July”! I know you all have a secret arsenal of smoothie recipes up your sleeve ;).

Last night I made some Salsa chicken, but changed up the recipe a little, and it was to die for! Yesterday I needed something quick and easy to prepare as we were heading out for the evening, and needed a lunch for today. What I did:

I put 8 – 6 0z chicken breasts, 1 chopped green pepper, 1 jalapeno pepper, 1 can of mild salsa, and 1/4 cup sriracha, into my crock pot and cooked it for 8 hours. I also used my rice cooker to cook some brown rice, and the combination of the chicken and rice was delicious! IT is a must try!

Since it is summer and it is nice to take your workouts outdoors, here is a great Crossfit workout that requires no equipment and can be done anywhere!

Crossfit WOD

10 minute Run

100 Push-ups

200 Sit-ups

300 Squats

5 minute Run

The website I found this WOD (workout of the day) on, has lots of really great workouts that require no equipment, so make sure to check it out!

I am off the gym, so have a great rest of your Canada Day long weekend!

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