Protein Packed Raspberry Muffins

We received a great recipe from one of our very best client's Kevin the other day and Sheri couldn't wait to make it.


I think Kevin knew this and just wanted to enjoy the end results.

If you come across a recipe you'd like us to make for you please just bring or send them in.
I don't mind eating them at all.

6 egg whites
2 cups of oats (oatmeal)
1 1/2 cups of oat flour
1 cup of low fat cottage cheese
1/2 cup natural unsweetened applesauce
1 medium banana
2 scoops of protein/vanilla
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
1tsp vanilla extract
1/2 cup frozen raspberries

Directions:
Preheat oven to 375 degrees Fahrenheit.
Combine all ingredients together in a bowl and mix.
Fill each compartment with muffin mixture and bake for 25 mins or until fully cooked through.

Per Serving:
Calories: 128
Protein: 11 grams
Fat: 2 grams
Carbs: 18 grams
Fibre: 3 grams

Extreme Fitness Adventure Weekend in Banff

Just got back from an absolutely incredible weekend in Banff.
For those that have been you know what I am talking about and for those that haven't been, go!

Pictures do not do it justice... I mean even the air is memorable. Nothing but the smell of crisp mountain air, pine trees and a hint of wood burning fires float around constantly.

A few of us journeyed out there to get in a day of snowboarding and skiing and we also managed to take in a hike. Day 1 had us walking across frozen Lake Louise and back, making a pit stop to climb up to a glacier (look for me... I'm the black spec at the top). You forget that you are at about 5000 ft, which makes everything a lot harder than you think. I was climbing up to the glacier and first thought my cardio was brutal before remembering about the altitude.

This little excursion had us all sweating buckets and got us thinking about what might be the next VFS Extreme Fitness Adventure Weekend.

I have some ideas and game plans are already in the works. Rest assured that whatever the next trip is it will be a tough go and something that you will need to train for, which in my opinion, is the point. If you felt like you could do it tomorrow there is no drive. If you feel that you can't quite make it, then maybe it's exactly what you need to do.

Stay tuned for details and the launch of VFS Extreme Fitness Adventure Weekend April 1st....

30% Off All Oakley Products

One of my most generous friends and long time client has graciously offered up to everyone a one time purchase on everything you can find at Oakley.ca 30% off.

If you think you need a new backpack, shoes, shorts, sunglasses or even a really sick watch check it out and see what you like.

If you want anything just send me an email at taylor@vitalityfitness.ca and I'll help you get your gear from there.

Have a great week and I'll visualize your training days in advance.
Plan, schedule and follow through.

Let's Kick The Warm Weather Season Off On The Right Foot!

I am standing at front of my class writing today's post while trying to keep on an eye on them while they write their midterm. Sneaky buggers think I don't see their eyes straining left and right....

I started teaching fitness management and marketing at Humber College this past semester and so far it has been good, challenging but good.

Who knew preparing 6 hours of new material a week would be this tough. Oh well, next year will be a breeze with everything done.

When they first contacted me to do the class it was something I had never thought of doing but did not want to miss the opportunity and always like to challenge myself to do more.

I realize the busiest most successful people on earth get far more done in a day than I do so I thought "bring it on". If you're not pushing your comfort bubble it's not moving you forward. I also heard a quote that went something like this...

"If you feel no fear, stress or apprehension the challenge is probably not worthy of you and will do little to propel you forward in life."

I know I completly butchered that quote but I'll look for it and post the real one soon.

I also realize that some of you are far busier than I am but I challenge you here today to take on one more thing and that is to start jogging or walking this warm weather season.

And what better time to start than this Saturday as it's supposed to be awesome.

Looking forward to seeing a big group out... we already have 10 committed but the more the merrier.

So, this Saturday at 9am I invite you all to meet up with me and a few others at the studio for a 3-5km walk/jog and let's start this warm weather season off on the right foot.

The Best Piece Of Home Workout Equipment Available

I get asked this question a lot and have always given the same answer.

There is no one piece of home equipment that is best as it depends on what you are looking for.

If you want to run or walk a treadmill is the obvious choice and the model depends on how much you are looking to spend. A decent residential treadmill will cost around $1000 and entry level commercial models start at around $3000.

If you have knee problems you may want an elliptical, back problems you may want a recumbent bike.

All of these choice are hundreds of dollars at a minimum, take up a lot of space and may or may not be used for something other than a clothes rack.

after years of giving the same answer I can now give you a definitive answer that I truly believe is best, most effective and costs only $25!

This piece of home equip met is actually more of a tool that you can take with you anywhere. It is small and light weight and is used for your cardio workouts and resistance workouts too.

The tool I want to share with you today is the Gymboss timer.

Rather than using a watch to time your intervals when you run, you can set the timer to beep or vibrate to let you know when to sprint, walk or run.

Training at home with a basic lifting program and want to give yourself specific 45 second rest periods. Set the timer to beep manually and just tap the button at the end of your set.

Tabata training is one of the most effective training principles ever created. Named after Dr. Tabata of the Japanese Olympic speed skating team, he proved in clinical studies that training with maximum intensity over 20 seconds, resting for 10 seconds and repeating this for 8 sets stimulates fat loss and muscle building simultaneously.

You can do this at home or at the gym with a watch or looking at the clock but it is a pain the ass. Try remembering if you are set 6 or 7 when doing some Kettlebell high swings... trust me you won't. It will get annoying and ineffective PLUS you always end up giving yourself a little more rest when you don;t have a timer going off in your ear. I don't know why but it is hard to ignore.

I am just now putting the finishing touches on my eBook site where I'll be selling the GymBoss timers in conjunction with my newly edited version of the "Vitality Fitness Solution for Busy Professionals."

Until then you could always just email the studio at info@vitalityfitness.ca to get one shipped to you or wait a few days for the relaunch on Sunday, March 7th.

I just test released the "Vitality Fitness Solution for Busy Professionals"
and GymBoss Tabata training program through my associate in Sweden and they are making a really big deal about it.

They say that I have changed their opinion on how to get and stay in shape. Check out what they are saying about me here...

http://en.tackfilm.se/?id=1267573947593RA62