Bender Ball Core Training

Bender Ball Core Training

Bender Ball Core Training with Kelly O'Halloran, Personal Trainer.

The Bender Ball is a simple, effective tool which allows you to target important core muscles. Using the Bender Ball allows you to create a more focused and efficient workout.

Bender Ball Core Training with Kelly O'Halloran, Personal Trainer.

Low ab burn without low back strain! The Bender Ball provides a small but important adjustment to the pelvis angle.

Bender Ball Abdominal Training with Kelly O'Halloran, Personal Trainer.

Bender Ball Bridging ! Double the intensity of basic bridging and add inner thigh toning.

Bender Ball Core Training with Kelly O'Halloran, Personal Trainer.

Intensify Planks!!!
Add an isotonic component to the basic plank using the Bender Ball to engage more muscles groups.

Easy One Pan Fish Fillet Dinner

Click to download recipe-Easy One Pan Fish

Easy One Pan Fish Fillet Dinner

Serves 1 or 2

• Large fish fillet of choice per person (I used cod.)
• Sliced mixed pepper (red, yellow, orange, green)
• Broccoli florets
• Half an onion
• 1 clove of garlic
• Coconut oil
• Lemon, pepper, salt


  • Sauté onion and broccoli in coconut oil for a few minutes.
  • Add chopped peppers and crushed garlic.
  • Place fish fillet in pan and cook until just done, turning once.
  • Squeeze lemon juice over fish and add a pinch of salt and pepper to taste.

Note: I enjoy this quick easy meal without carbs, but a small amount of brown rice or quinoa is a great addition for a more hearty meal.

Puffy Cauliflower Bake

Click to download recipe-Puffy Cauliflower Bake

Healthy comfort food for cold winter evenings!

1/2 cup mayonnaise (preferably homemade!)
1/4 cup parmesan cheese
2 tbsp parsley
1 tbsp freshly squeezed lemon juice
1/4 tsp salt
2 egg whites
1 head of cauliflower, steamed whole (washed and trimmed of leaves)


  • Combine until smooth: mayo, cheese, parsley, lemon juice and salt.
  • Beat egg whites until stiff and gently fold (do NOT over-mix) into the mayo mixture.
  • Place steamed cauliflower into a baking dish, spoon fluffy mixture over top and place under the broiler for a few minutes until golden brown. ***Be careful not to burn the top!***

Variation: Steam a variety of vegetables (broccoli, carrots, green beans, mushrooms etc) and toss them together in a larger baking dish. Double the topping mixture, spoon it over top and broil.

Food Diary

Roll up your sleeves and sharpen your pencil!

…..or take out your phone and open your tracking app!

Take time each day to record your food. This is an important first step to losing weight and increasing your fitness level. January is a good time to take a good look at your habits. Keep the healthy ones and toss out the not-so-healthy ones.
Click here to see a good practical food journal that will help you get started.  If you prefer to have a diary on-the-go, see which one of these apps suits you best:

  • MyFitnessPal
  • Lose It!
  • My Diet Coach Pro
  • My Food Diary
  • MyPlate Calorie Tracker

Kelly’s New Year Fitness packages include a 30 minute sit-down session to deal specifically with food!

Lime Fool with Raspberries and Kiwi

Click to download recipe-Lime Fool with Raspberries and Kiwi

This yogurt dessert is only 121 calories per serving.  A nice light compliment to a big holiday feast!  Serves 4

2 cups plain fat-free yogurt without gelatin (such as Greek yogurt)
2 cups fresh raspberries or sliced strawberries
2 medium kiwi fruit, peeled
2 TBSP sugar
2 tsp finely shredded lime zest, divided use
2 TBSP crème de cassis or other fruit liqueur (optional)


  • Line a colander with 2 layers of cheesecloth or paper coffee filters and put the colander in a deep bowl (make sure the colander doesn’t touch the bottom of the bowl).
  • Spoon yogurt into the colander and refrigerate overnight; discard liquid (remaining solid is called yogurt cheese).
  • Several hours before serving, in a small bowl, gently stir together raspberries and liqueur. Let stand at room temperature for about 30 minutes; drain well.
  • Peel kiwi and cut each into 6 horizontal slices.
  • Stir together yogurt cheese, sugar, and 1 tsp of the lime zest.
  • To assemble in wine glasses (or other dessert dish), place a few raspberries in each of the 4 wine glasses.
  • Press 3 kiwi slices against the inside of each glass.
  • Spoon half the yogurt mixture into the glasses.
  • Spoon remaining berries over yogurt mixture.
  • Top with remaining yogurt mixture.
  • Sprinkle with the remaining lime zest.
  • Cover and refrigerate for 1-2 hours before serving.

Adapted from:  Low-Fat and Luscious Desserts by the American Heart Association

Hearty Winter Soup

Click to download recipe-Hearty Winter Soup

A perfect meal to sit down to after a day on the ski hill or a walk in the snow. Make it ahead so that you can shake off the snow, take off your gloves and enjoy!

2 TBSP olive oil
2 onions, diced
4 garlic cloves, minced
2 carrots, chopped
2 stalks celery, chopped
1 tsp salt
2 potatoes cut into ½ inch chunks
2 red peppers, chopped
8 cups chicken or vegetable broth 2 cups dry lentils (or 2 cans of mixed beans)
Two 28 ounce cans diced tomatoes
4 TBSP lemon juice
1 tsp cumin
½ tsp cinnamon
½ tsp cayenne


  • Add olive oil to skillet and cook the onion, garlic, carrot & celery over medium heat for 3-5 minutes, until the onion has softened slightly.
  • Add red pepper, lemon juice & spices and cook for 2 minutes.
  • Add the tomatoes (and their liquid), chicken broth, lentils & salt and bring to a boil.
  • Cover, reduce heat and simmer gently for 25 minutes.
  • Add potato, cover and simmer for 10- 15 minutes until lentils and potatoes are tender.
  • Serve on its own, over rice or with your favourite bread.

*There must be a way to prepare this dish in a slow cooker to make it even more convenient. If you can suggest a slow cooker version, please email me!

Cheese ‘N Cracker Tree

Click to download recipe-Cheese ‘N Cracker Tree

Simple, quick and jolly! Preparation time:  5-10 mins.

Brie cheese, cut into a star shape
crackers (gluten-free if you like)
rosemary sprigs for garnish
cheese (your favourite)
cherry tomatoes
sliced meat or sausage


  • Arrange vegetables, cheese, crackers and sliced meat/pepperoni into a tree shape on a cutting board or large platter.
  • Use rosemary sprigs in between some “layers” to add a Christmas tree-like appearance.
  • Cut the Brie into a star shape and place at the top of your “tree”.

Festive Cranberry Fizz – Winter Drink

Click to download recipe-Festive Cranberry Fizz

Here is a delicious punch for special occasions that can be alcohol-free …or not! The syrup is an extra step and requires a few unusual ingredients (available at Save On Foods), but the taste is worth it!

Makes about 18, 6 ounce servings

Ingredients for the Cranberry Rosemary Syrup:
2 1/2 cups fresh cranberries (12-ounce bag)
2 ounces fresh ginger, skin on and sliced (about 1/2 cup)
1/2 cup sugar
3 cups cranberry juice cocktail, no sugar added
2 large sprigs fresh rosemary

Instructions – Cranberry Rosemary Syrup:

  • Blitz the cranberries and ginger in a food processor until roughly chopped.
  • Add to the sugar and cranberry juice cocktail in a 3-quart saucepan and mix.
  • Bring to a boil, then add the rosemary.
  • Lower the heat and simmer for 5 minutes.
  • Let cool, ideally overnight in the refrigerator.
  • Strain through a fine mesh strainer and discard the solids. You should have about 3 cups of thin syrup. Syrup can be refrigerated for up to 1 week or frozen.

Ingredients for the Cranberry Punch Mix:
1/4 ounce black tea leaves (decaffeinated if desired)
4 cups boiling water
3 cups Cranberry Rosemary Syrup
1/4 cup pomegranate molasses, without any added sweeteners
1/4 cup non-alcoholic orange bitters, such as Fee Brothers

Instructions – Cranberry Punch Mix:

  • Place the tea leaves in a large heatproof bowl.
  • Pour the boiling water over them and steep for 3 minutes.
  • Strain out the leaves.
  • Whisk in the Cranberry Rosemary Syrup, pomegranate molasses, and orange bitters.

Refrigerate the punch mix for at least 4 hours, or overnight.

Non-Alcoholic Cranberry Fizz
To serve a non-alcoholic drink, stir the punch mix together with 6 to 7 cups tonic water. Serve over ice.

Gin Cranberry Fizz
To serve an alcoholic drink, stir the punch mix together with 2 cups gin and 4 to 5 cups tonic water. Serve over ice.

Adapted from:  Kitchn.