Skinny Frappuccino

I have a small confession to make……I love a good Frappuccino.  In fact, I love popping into Starbucks on occasion and treating myself to one of their skinny java mint frappes (I also love the Pumpkin Spice!).  They are soooo mouth-wateringly good.


But, there isn’t a Starbucks in my community.  In fact, the nearest Starbucks is in the next City, more than an hour away.  Therefore, I don’t have these treats very often….not even close to often.  So, left to my own devices, I decided to make my own skinny version of these decadent drinks.

To cut as many calories as I can I use the following (but you can certainly alter your recipes as you like):

1 – Candy Cane Coffee – I use the President’s Choice brand (which is available at least in the Maritimes) and it smells so wonderful when brewing.   Brew your coffee of choice and let completely cool.  Of course, if you are unable to get your hands on this divine product, regular coffee is fine.*

Whoever came up with this idea is brilliant!

Whoever came up with this idea is brilliant!

2 – Almond Milk (chocolate almond milk is great for this).   (You can use whatever milk you like.)    3 – *Peppermint extract OR mint chocolate (or carob chips).  If you’re using regular brewed coffee (not candy cane or mint flavored) then definitely add a drop of peppermint.  Although I use the candy cane flavored coffee, I sometimes throw in a teensy tiny bit of peppermint extract for an added kick,  You can also omit this and add mint chocolate chips (or add both). 4 – 1/2 cup crushed ice   Once the coffee is cooled I throw everything in a blender and blend until smooth – no ice chunks.  Then I pour it all into a nice cup and go on my merry way.  I usually brew enough coffee to make a couple of cups of the frappe.  Once it’s blended I put the remaining frappe into (reusable) plastic cups and put them in the freezer until they’re at least slushy, then I keep them in the fridge for the next day.Frap2

You certainly have the option of adding whip and/or chocolate syrup to your Frappuccino.  I don’t want the extra calories (uh, I save those for when I hit Starbucks because once I’m out of my postal code area the calories don’t count…..right?) so I omit them but the drink looks decadent with all the goodies.Frappe

This is so good and it’s a little healthier than the original version of the treat.  And it’s cheaper.  I am all about saving a buck.  And when I drink it (this time of year) I start to feel all Christmassy.  (I know Halloween is tomorrow so please don’t hate on me for saying that.)

Try this and enjoy.

~Fit Bitch

November Ab Challenge

Alrighty peeps – it’s that time – the holidays are fast approaching and we’re likely to let ourselves go a bit in the cold months so let’s start the cold weather off right with an Ab Challenge for November:

ABThis is a 24 day challenge, set up in 6 day sequences (and resting after every 3rd day).  I think this is a great way to stay motivated when you’re really wanting to cuddle under a warm blanket.  Prepare to start this on November 1st and we’ll work together.  Good luck to you all and I’ll check back in with this after the 24 days.

~Fit Bitch



I’ve been seeing and hearing the phrase “Strong is the New Skinny” a lot lately.  A lot!  And normally, in text, the phrase is accompanied by a photo of a young woman who looks like this:


Um…sorry…this woman doesn’t look strong at all.  Don’t get me wrong, I’m sure she’s a lovely person but strong?  I’m not feeling it.  She’s definitely skinny.  And long.  I’m 5’6 with short legs, muscular calves and I have a huge ribcage – I’m built like a linebacker.

I think the mantra of “Strong is the New Skinny” is a little insulting to everyone.  First, skinny people – it’s okay to be skinny.  Most thin people can’t help being thin anymore than I can help having blue eyes…it’s just the way it goes; the way they were made.  Second, for strong people: Athletes, weight lifters, arm wrestlers, etc.  These people work hard and their feats are being downplayed.  To say that being strong has taken the place of being skinny makes it sound like working hard at taking care of your body is a fad and that it will be replaced by something else sooner or later. It’s insulting.  It takes a lot of discipline to get to the level of fitness these people get to and they should be respected and commended for it; certainly not compared to a fad diet or regime.  Third, for people who are like me, who are NEVER going to look like that chick above…it can be devastating.  Some of us work our asses off at the gym and with our healthy eating and whatnot and our bodies are still going to be our bodies.  No matter how much I exercise I am not going to wake up tomorrow and be 5’11 and lean and slender.  I am still going to wake up tomorrow and have muscular calves and a huge ribcage and that’s just the way life goes.   This is my body.  This is my temple.  And what’s really unfortunate, is that many young girls are going to strive for that long, slight look, not realizing that, for most of them, it’s unattainable and they will end up doing harm to their bodies.  I speak from experience.  As a mid-teen, growing up in a world of supermodels, I was driven to be uber skinny and to do whatever it took to reach my (unrealistic) goal of thinness.  I succumbed to eating disorders and did damage to my body, my mind and to the people who loved me.

If ad companies want to promote healthy, strong, fit bodies why not post a photo of this girl:

strong-fit-girls-women-27or this girl:

LifterThese women are badass and should be praised for these accomplishments.  I would LOVE to see a real strong woman like this in an advertising campaign promoting strong bodies.  But, unfortunately, that probably won’t be happening because what it still boils down to, after all these years, is the same old: Sex Sells.  The ads are usually super thin models with long flowing hair, full makeup, teensy, tiny outfits with tons of cleavage.  Are they strong women?  They could be.  Are they gorgeous women?  Absolutely.   Do the ads make us feel guilty?  Likely.  They used to make me feel guilty for not getting to that physique.  Now I just laugh.  I have my own demons to deal with.  I don’t need to fight with the ad demons too.

Yeah, this is exactly how I look when I hit the gym...PFFFFFT!!!!!

Yeah, this is exactly how I look when I hit the gym…PFFFFFT!!!!!

And we (women and men both) should not be made to feel guilty by advertising companies to look a certain way.  That can be a path to living a very unhealthy lifestyle.

Years ago The Body Shop came out with the greatest advertising campaign:

Courtesy of The Body Shop

Courtesy of The Body Shop

I loved it.  It helped get rid of the stigma that followed women around that we should all be tall and thin.  (This ain’t Hitler’s world.)  Obviously we need to exercise and follow a healthy diet – those are just given – but we also need to respect, accept and embrace our bodies.  No matter what.  Embrace all of it – thin or heavy, tall or short.  Loving and respecting yourself is the first step too good health.  Once you do that you can accomplish anything.

~Fit Bitch



She Did It (Now I Have To)

A few months ago I posted that my friend was going to run a 10k marathon and although I was unable to participate, I told her I would train with her and would match her run.  I’m proud to say that Sunday morning my girl Ames crossed the finish line in about 1 hr 20 mins.

running woman

So, although I’ve been running a few times each week and following (somewhat) her training schedule, the last 2 weeks I’ve been taking my time with my running because of the medical emergency I have been dealing with.  I’ve gotten a few really good runs this last week but I’ll have to make the effort to complete my 10k sometime soon.

I’m used to running as I’ve been an avid runner for quite a few years.  I loved getting outside as often as possible to go for a nice long stretch of my sneakers on the pavement.  It was last year that I had to cut out running for a time as I’d had eye surgery and wasn’t permitted to run.  And once I was relieved of my “walking duty” I really only ran outside a few times.  Most of my runs for the past year have been inside on a treadmill.  It’s just too dangerous for me to be on the road, out in public – I have no depth perception in one eye and the risk of falling, tripping, sliding, stumbling, etc. is so high that I’ve limited myself.  But now I have a reason to get my butt back outside.  I made a commitment to myself and to my friend and I’m going to follow through with it.   Sometime within the next few weeks I will have documented my 10k run.

~Fit Bitch


In a few weeks my BFF and I are going on a Yoga Retreat.  I am super duper excited about this.  I love my yoga classes here but my fitness instructor just received her certification for yoga so we’re not quite (in class) where I’d like to be.  Although there are other instructors available here, I really wanted to do something special and made a plan for my girl Steph and me to spend a weekend away doing yoga and who knows what else.

yogaWe have booked a hotel and have made arrangements with the yoga studio in the City we’ll be staying in and we’re both really looking forward to this adventure.  I never thought I would fall in love with yoga the way that I have.  I always feel so much better after a yoga workout.  In fact, I try to incorporate as much yoga into my week as I can.  I’m hoping to one day be at peace with my body and I think believe yoga will help me get there.


~Fit Bitch

A Little Break

Hello!  I’m sorry I’ve been absent the last little while.  I’ve been dealing with a bit of a medical emergency of sorts the last 2+ weeks and Fit Bitch Blogging hasn’t been in the stars for me.  But here I am.  No fear.   This post is more or less a little update and reminder that I have not forgotten about you.

I’m sad to say that in the last two weeks I’ve missed 4 fitness classes because of this medical issue but in all honesty, there was no way I could have made it.  This past Monday I was in the hospital so I literally was not able to make it to class.  And although I am feeling better today, the possibility that there is a long road ahead of me scares me a bit.

Last night I was able to make it to Zumba and Yoga and I felt so good.  So good, in fact, that I felt like the classes were too short.  Unfortunately, I didn’t get to the gym before hand as I was celebrating my nephew’s 6th birthday – which included cake!  🙂  And I’m not even sorry.

I’m looking forward to a good run after work today and maybe some yoga.  Here in Canada it’s Thanksgiving this weekend so I’ve definitely got to work out really hard.

There’s a little café a few Towns away that makes these delicious powerballs.  They are so good and healthy.  They have oats, cranberries, chocolate bits, honey, flax, peanut butter.  So, a few weeks ago I came up with as close a recipe as I could without their secret recipe.  My balls are yummy (insert dirty joke here).  They aren’t exactly like the ones I’m paying big money for but they’re pretty close.

My balls are never this round

My balls are never this round

I’ve been playing with my recipe a bit.  The other night I omitted some of the honey and added in a little coconut oil.  I don’t know how the café gets them so round and firm…mine stick to my hands so bad that I have to use a spoon to get all the batter off.  But, I roll them as best as I can and then toss them into the freezer.

Here’s a recipe that I found online…play with as you like:


1.5 cups oatmeal

.5 cup peanut butter or other nut  butter

2/3 cup honey

2 cup coconut flakes

1/2 cup flaxseed

.25 cup mini chocolate chips

2 teaspoons vanilla

Mix all ingredients* together. Roll into balls.  Freeze.

*I’ve also added protein powder into a batch for after-the-gym treats.


~Fit Bitch

October 2013
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