Crazy Stairs Workout

Last night my gym friend tagged me in this little stairs workout so, of course, I thought about it all day and had to give it a whirl as soon as I got home.  

I adored this little workout!  I worked up a great sweat and I’m looking forward to doing this again.  My only concern with working out on stairs is….well, working out on stairs.  I’m a little clumsy and accident prone so I wasn’t cautious at first…but I became a pro really fast. 

I say, if you have stairs close by DEFINITELY try this workout.  Just BE CAREFUL!!!  And go check out Brenda Vance on Facebook (because I totally just stole the link from her site and want to give her full props).

PLUS – so much news coming very soon.  Very, VERY soon.  :)

~Fit Bitch


My Accidental Watermelon Slushy

It’s summer and it’s hot. And when it’s summer and it’s hot I sometimes like to cool off with a big, drippy slice of watermelon. So yesterday morning I picked up some pre-sliced melon from the grocery store and put it in the spare fridge with a few other things that just wouldn’t fit in my regular fridge.

This morning I’ve been sitting outside, reading my book, soaking up the glorious sunlight and watching my cat chase after the wind. And as I felt myself melting into my lawn chair I figured it was a perfect time to grab a slice of that delectable watermelon. Unfortunately, to my surprise, the temperature on the spare fridge had been turned up to ice-age and everything is frozen.

Now, the remaining items in that fridge can be salvaged once they thaw, but have you ever tried watermelon after it’s been frozen and thawed? It’s mushy and gross. So I just chopped it all up and threw it into my Nutribullet and *whoosh* – I have the most delicious watermelon slushy. I literally have to keep stoping typing so I can take sips. It’s so good and refreshing. I dare you to try it.



~Fit Bitch

Canada Day Contest Winner

Hello All! Sorry for the delay in announcing the winner of my Canada Day contest – my very first giveaway.

I was excited to receive and read your comments and to learn your favorite forms of exercise. Thank you so much!

So, from a random draw by my 9 year old nephew – the WINNER is Angela in Missouri. Angela’s favorite exercises are running and yoga (and she plays soccer).

Angela will receive an LED Motion Activated Wristband:


These little gadgets are awesome! You strap it on your arm like a little bracelet and the pulse of each of your movements flashes the LED light. And it is super bright and has “nighttime visibility up to 1/4 mile.”


I picked one of these little babies up a while back and loved it so much I wanted to share it with all of you. It’s pretty rad.


~Fit Bitch


Not sure if everyone’s heard but we had a hurricane here in my parts this past weekend and I am still without power at my home. So…because of the power outages (and the Canadian and American holidays) I am going to be a dear and extend my Canada Contest until the end of the week. So, if you haven’t yet entered go here and in the comment section tell me what your favorite exercise is and why.

Good luck!

~Fit Bitch

Happy Canada Day Contest!!

via Yahoo

via Yahoo

Happy Canada Day!!

I have a fitness friend in the US and I mentioned yesterday that today is Canada Day. He asked me what Canada Day is and “I just mean from a national stand point is it like someone’s birthday or anything significant in the past that happened on this day?” To which I replied something smart-assed and linked him here >> here.

And because we’re celebrating here in Nova Scotia and everywhere else in our spectacular country I thought I’d hold a little celebratory contest. And note: This Giveaway is open to ALL my readers – not just Canadians! :)

All you have to do is comment below with your FAVORITE EXERCISE or WORKOUT and WHY. That’s it! That’s all you have to do. Pretty easy, isn’t it?

This contest will be open for ONE WEEK (closing July 7 at noon, my time) so get on it.

The winner will be by random draw and contacted privately for shipping information so be sure to provide me an email address or URL (OR keep an eye out after July 7 on my replies to you to see if you’ve won).

Good luck. :)

~Fit Bitch

Have You Tried Butter Coffee (aka Bulletproof Coffee)?

Have you all heard of this Bulletproof Coffee craze? Let me just say that I’m not a big coffee drinker to start (Fact: I worked in a coffee house for SIX YEARS and never had a coffee) and the idea of putting butter – yes, BUTTER – into my cuppa joe really kinda grosses me out.

So what is this all about? Well, this butter coffee, branded as Bulletproof Coffee, has been gaining popularity since people started wielding the benefits of adding a spoonful or two of grass-fed butter such as weight loss* (*people claim to feel full after one full cup of the coffee -at 100-200 calories), higher energy, boosts in brain power.

Watch Jimmy Fallon explain to Maya Rudolph the idea and benefits of Bulletproof Coffee:

Other benefits of Butter Coffee at breakfast:
•It replaces your usual breakfast, which allows for an extended fast period***
•The healthy fat replaces carbs/protein.
•Consuming straight fat also allows you to obtain calories while effectively maintaining the fast through ketosis.
•Intermittent fasting has incredible health benefits.
•It makes fasting much easier and you don’t feel like you are starving.
•Your blood sugar and insulin will remain stable.
•You feel full until lunch and don’t feel compelled to snack.
•It’s also very quick and easy to prepare in the morning.
***Butter Coffee is not magical for weight loss. You shouldn’t substitute this drink for meals just so you can lower your daily caloric intake. While healthy fats do make you more satiated, you need to eat them with other foods, especially those with fat soluble vitamins A, D, E, K & K2 so your body can properly absorb them.

There are also variations of Butter Coffee which include adding coconut oil or butter to your morning brew instead of the butter.

You can check out the Bulletproof website for more info and the recipe* here:
*There is a specific way of making butter coffee – which includes a blender. So, dumping a glob of butter into your coffee isn’t going to cut it.

So, even though I said it grosses me out a little, the idea of butter coffee, I AM tempted to try it. And the more and more I read about it the more and more tempted I become.

Have any of you tried it? Comment below and let me know what you thought of – the taste, the texture, did you feel any more energetic?

~Fit Bitch

Cauliflower Popcorn

It’s Friday (Thank Goodness!!)! And with Friday comes Friday night (followed by Saturday and Sunday nights) which means, for many, that it might be movie night. I know that sometimes, after a long and exhausting week, I like to curl up on the couch with my guy or my cat and just veg out with a movie. And, like many of you, sometimes I like to snack.

My guy likes popcorn – microwave popcorn. Me, honestly, if I never had microwave popcorn again in my lifetime I would be okay with it. In fact, if I never have popcorn again I’ll be okay with it. (I say that but I know if I hit the movie theater and smell really popped corn I’d be all “YUM!”)

First of all, microwavable popcorn is full of chemicals and additives and can be just plain yuck. Thankfully, I inherited (and when I say “inherited” I actually mean borrowed and never gave back) my mom’s old fresh popper so if I ever get the hankering for real popcorn I can pop the real stuff.

In the meantime, I’ve completely fallen in love with Cauliflower Popcorn. Have you tried it? It is so good. And the best part is that it’s nutritious and low in calories. It’s chalk-full of fibre and vitamins and contains no cholesterol.

First thing once you choose your cauliflower is ensure you wash it well. You can wash it as a full head or after it’s chopped up, then pat it dry.

via Google

via Google

Once you’ve washed and dried the cauliflower chop it up into bite-sized pieces and toss it in a little olive oil. It’s your choice whether you want to add anything else to your ‘popcorn’ – you can add sea salt, fresh herbs, a little parm, or even regular ol’ popcorn seasoning. Then spread it over a baking sheet.

via Yahoo

via Yahoo

Put the pan of cauliflower into a preheated oven at 425. Depending on how soft or crunchy you like your cauliflower popcorn you roast in the oven anywhere from 15-45 minutes (tossing it every 5-8 minutes), and voila: A healthy and delicious (and inexpensive) snack.

via Pinterest

via Pinterest

~Fit Bitch

Torch-It Tuesday

You know, I was really excited that this work week was about halfway over – and then I realized it’s only Tuesday. *sigh* What a slap in the face that is.

I’ve got some news that I’m really excited to share with you coming very soon. You all may not be excited about it but I am….Let’s just say I’ve had a little break thru and I’ll leave it at that for now.

And since it is (sadly) only Tuesday here is a fun little workout for you to do today.

via GetFitNaturally

via GetFitNaturally

I may have posted this workout before. I’m not sure. I’m tired, it’s been a long week already and, as I’ve just mentioned, IT’S ONLY TUESDAY!

This little workout is simple but effective and you can do it pretty much anywhere. Below I’ve included a short YouTube clip on how to do a paper plate push-up; and just to note, if you don’t have paper plates, towels do a dandy job in place of. (You can simply do a regular push-up if you need to vary this exercise.)

Have fun!

~Fit Bitch

300 Abs

Okay, here’s the thing, you have abs. They’re there. Some of us just have a little more “coverage’ for them, but believe me, they’re there.
And every movement and exercise we do for them makes them that much stronger and that much more toned. I don’t guarantee “perfect abs” to anyone – myself included – from any of the exercises I perform or promote. But I can nearly guarantee the sense of accomplishment and satisfaction you’ll get from completing these workouts.

Now, with that being said, here’s your homework:

300 Abs

I love this workout because the exercises are pretty basic and you’ll get a great workout from them. You’ll really work your core and may feel like you want to die part-way thru but, hang in there, you’ll make it.

Do these ab moves a few times a week (every other day and incorporated into your regular routine, as suggested**) as you’ll see improved strength in your core and hopefully you’ll whittle your middle at the same time.

**If you’re a new exerciser and you feel this workout is enough for you, then by all means just stick with this for the first few days. Eventually you’ll build of strength and stamina and can add more to your routine.

Have fun.
~Fit Bitch

Staying Fit While Travelling



I love to travel. And over the last several years I’ve been increasingly travelling. Being a fitness fanatic, I, at first, worried about exercising while away but, I discovered that it’s pretty easy to stay fit while on the road.
Most hotels these days have a fitness room and/or a pool – and these are always great options when you’ve got a hankering for a good workout. But what about for those times when a fitness room isn’t available? Or if you are looking for something not-so-routine?

Fear not! I have some tips and ideas.
Obviously, if you’re a runner, there is always that option. Running on a trail (just be safe!), through a new city, or at the beach are wonderful ways to stay active when travelling. (And fun ways to explore.). And hey, while you’re at the beach, take advantage of a great swim to get/keep your heart pumping.

A friend of mine recently went to Mexico for a mini vacation. The hotel did not have a fitness room and she wasn’t keen on exploring the area on her own. She did, however, have her tablet with her and I linked her to some great workout videos. That’s one of the beauties of technology…if you have a tablet or smart phone you can view thousands of workouts online (via YouTube or other sites) and can exercise right there in your hotel room. (I’ve done yoga in my hotel room several times.) My friend loved the videos and was satisfied with the routines she was able to do. Printable workouts you find online – or even ones you make up yourself – are another option to help you keep fit. Again, these workouts can be done in the hotel room, at the beach, or in a nearby park. You might even want to grab other vacationers to participate and run your own mini boot camp.

Take advantage of what’s being offered: If you’re at a resort or campground that offers boating – kayaking, canoeing, paddle boats – definitely try it out. You can get great arm, core or leg workouts. If there is a playground in the area that’s another way to keep active. You’d have to use your imagination a bit but chin ups on the monkey bars, stair climbing up the slide, reverse crunches down the slide – these are some ideas. If there are organized hikes or other form of fitness “classes” being offered through your accommodations they are always worth a look (especially if they’re complimentary!).

Playground Fitness - every little bit counts

Playground Fitness – every little bit counts

A lot of gyms offer first-time freebies or a cheap drop-in rate for visitors. As well, local community centres are another great option for keeping fit on the fly as many of them offer fitness classes. (Schools, colleges and universities often have fitness centres, inside running trails, and activities available.) Most towns and cities have a webpage these days and you can search recreation options there. Or, you can search “fitness instructors” in that particular area or even pinpoint a specific class in the area (zumba, yoga, crossfit, kickboxing, rock climbing, etc.). Again, Most instructors offer drop in rates for classes. You can also look for local events in the area you’ll be visiting – organized races (5-10ks or fun runs.), relays, dances, hikes, etc. are fantastic ways to stay active.

Group Therapy

Group Therapy

Planning a scavenger hunt with your travel mate (or even just on your own) is a fun way to stay active. Write up a list of objects required and race around the City or resort to locate everything.

This post was inspired by the “Hotel Hike” at the Aria Las Vegas ( “With exercises intended to build the same muscles you would target on an actual hike, be prepared to walk up a whole lot of stairs during the 60-minute Indoor Hike at Aria at CityCenter. Escalators are off limits!” It’s such a unique way to get some exercise in (in such a swanky environment) that I hope other hotels and resorts are inspired to incorporate these types of events into their attractions.

The best way to stay fit and active while on vacation or when travelling is to be prepared. Pack your gym gear and keep an open mind. If you can, do your homework before hand (by researching the area and the event options as I mentioned above) and possibly make a schedule so that you ensure you maintain your fitness goals. Continue to eat healthy. Treats are okay but your whole day or vacation can’t be a treat. AND, as always, HAVE FUN!

~Fit Bitch


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