Mixed Berry Topping

Click to download recipe-Mixed Berry Topping
A versatile and easy summer recipe to make and have on hand for all kinds of occasions.  Use it to add sweetness to salad dressing, top frozen dessert or mix into Greek yogurt for a snack!


  • 1 tablespoon of butter
  • 2 tablespoons of freshly squeezed lemon juice
  • 3 tablespoons of coconut sugar or raw cane sugar (a little more sweetener may be added to suit your taste.  Honey may also be used but cut it down to 2 tablespoons or to taste)
  • 3 cups of fresh berries

Combine butter, lemon juice and sweetener in a pot and dissolve over medium heat.  Add in berries and simmer for 5 minutes to keep berries whole or longer for a saucier, thicker end product.

Serve warm over French toast instead of syrup, stir into yogurt or mix into salad dressing for a more interesting flavour!

Gluten Free Magic Cookie Bars

Magic Cookie Bars – Gluten Free

Instructions – Crust:
Crust Ingredients:
1 package kinnikinick graham-style crumbs
2 tbsp brown sugar or coconut sugar
¼ cup melted butter

Combine crumbs, sugar and butter. Press crumb mixture on the bottom of a 9” x 13” rectangular pan.  Follow the directions for the cookie bar topping and bake at 350 degrees F for 30 – 35 minutes.

Cookie Bar Topping Ingredients:
1 can Eagle Brand sweetened condensed milk
1/2 cup walnuts
1/2 cup shredded coconut
1/2 dark chocolate chips
Instructions – Cookie Bar Topping:
Preheat oven to 350 degrees F.
Combine ingredients for crust and press into the bottom of a 9″ x 13″ cake pan.  Pour entire can of Eagle Brand condensed milk evenly onto crust.  Evenly sprinkle on walnuts, coconut and chocolate chips.  Bake for 30 minutes.  Cool.  Cut into squares.  Enjoy!

Quinoa Salad

Click to download recipe-Quinoa Salad


3 cups cooked quinoa
1 carrot, sliced
1 green onion, chopped
½ cup roasted sunflower seeds

Combine all ingredients and toss with vinaigrette dressing. You may not need to use all of the vinaigrette dressing recipe to cover salad… suit your taste. To make a more complete meal, add cut-up cooked chicken, beef, sausage or legumes.

To Cook Quinoa:

Quinoa may be soaked before cooking but it is not essential…
Soak 1 cup quinoa in a glass jar filled with water for 1 hour or longer. Drain and put into a pot. Add 1 cup of water, sprinkle of salt, 2 tsp coconut oil. Bring to a boil, reduce heat to low and cook for 10 – 12 minutes.
If not soaking, use 1 1/3 cups of water. Quinoa should be light, fluffy and moist-looking when cooked.  Yields 3 cups of cooked quinoa.

Vinaigrette Dressing

2/3 cup olive oil
1/2 cup lemon juice 1/8 – 1/4 cup balsamic vinegar (depending on how zesty you like it)
2 tbsp maple syrup
2 tsp Dijon mustard
2 tsp dried basil
4 -6 garlic cloves, crushed
Salt, pepper to taste
Place ingredients in a glass jar and shake.

Grand Opening – Saturday, April 16

Stop in on Saturday for the Grand Opening of Kelly’s Personal Training Studio, between 11:00 am and 9 pm.  A chance to see the workout space and the equipment, talk with Kelly and mix with like-minded, active people.  Ask about the April Special, see the equipment demos and sample healthy food!

April Special: $39/session all month long – buy as many as you can use by May 1st!trx_icon_100px

Hourly equipment demos and an opportunity to try everything out.healthy-food-icon_100px

Grand Opening will feature healthy delicious food samples. You are welcome to enjoy them with a glass of wine! Give Kelly a shout and let her know you will stop by. Follow her on Facebook.

P R O C R A S T I N A T I O N . . .

P R O C R A S T I N A T I O N …

Something we all do at times, that it is really just a changeable behaviour… and some of us are extremely gifted at it, myself included! Making our own health a priority is something many of us seem to be especially proficient at avoiding. So my advice to you is simple… just put yourself on the calendar – make an appointment to exercise and book around it. If you are someone who likes to check things off your “To Do” list, then put it on your list and take great satisfaction in ticking off one more thing when you get it done!

Fun Fitness Facts

 Women can add up to 30% lean muscle mass and end up looking slimmer, feeling stronger & firmer!
 Fiber first! Eating fruit before a meal can reduce your calorie intake during your meal, leading to a leaner you!
 You Can calculate how many calories you burn/day… Body weight in pounds x 10.  Add 30% if you are sedentary, 50% if you are active or 70% if you are very active. Then add the calories you burn exercising.

Get out on the ice rink… Men burn about 450 cal/hour and women burn about 360 cal/hr ice skating (dependent on body weight).

Strength Training for Women

Many women tell me they are concerned that including strength training or muscle building exercises in their exercise routine will make them bulk up. The fact is, women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. The great thing about this is women tend to lose inches when they train because they lose fat which takes up more space than muscle. So be sure to include strength training so you can enjoy benefits such as increased metabolism, decreased risk of osteoporosis & increased strength. And of course you will want to avoid losing 2 – 5% of your muscle mass every year which has an adverse affect on metabolism, potentially resulting in weight gain!

Should I Fast to Jump‐Start Weight Loss?

Fasting has long been touted as a healthy process with many benefits such as cleansing the digestive system, ridding the body of toxins and boosting metabolism. These ideas are simply not true, nor are they backed by any medical research and can, in fact, be quite dangerous for some people. During fasting, dietary blood glucose and then glycogen stores in the muscles and liver are used up quickly. Your body then enters an altered metabolic state where it turns to its own protein and fat to make more glucose for your brain and nervous system. This is not a healthy state. The weight you may lose is water and muscle tissue wasting. Fasting is NOT the answer to better health. Consistently getting proper nutrition – whole grains, fresh fruits and vegetables, healthy fats, lean meats, fish and beans – will result in improved health and move you toward a healthy weight.

Calculating your BMI (Body Mass Index)

BMI can be used as a guideline to determine if you are a healthy weight for your height. This measure does have limitations which I’d be happy to discuss with you for your own personal circumstances.

(Weight in pounds x 10) / Height in inches = BMI
Example: (135 x 10) / 66 inches = 20.45

Below normal is <18.5
Normal: 18.5‐24.9
Overweight: 25‐29.9
Obese: 30‐39.9
Morbidly obese: over 40

Nordic Walking

Nordic Walking classes continue on Saturday mornings at 10:00am at Silver Bridge.
*New time: Wednesdays at 10:15am at Silver Bridge.*
Poles available for purchase and rental. Newcomers are welcome!

Warming up improves performance during a workout by allowing blood vessels to dilate & joints to become lubricated. Neural and muscular coordination & strength also increase.  Did you know that when you Nordic Walk (as opposed to regular walking) your abdominal muscles contract with every step?

Here’s What’s New

The Wellness Connection BC is a community of Health and Wellness professionals who are dedicated to facilitating the unique healing process of each individual by providing a multi‐disciplinary, holistic approach to health and wellness, and offering connection to services designed to support and empower you on your journey to Wellness. We are committed to guiding and motivating you to achieve a state of optimal wellbeing and fulfillment in all areas of your life!

Amega & Zero‐Point Energy

amega_logoWhat is now being described as a “global health care evolution” has begun with Amega Global. They will be present at the Vancouver Total Health Show at the Convention Centre Sept 25 ‐26th. Drop by the booth to experience the energy for yourself read some Testimonials for the AMWand as they continue to roll in.

Get out of that rut and into your groove!


Summer Has Finally Arrived!

Fun Fitness Facts
 Muscles burn more calories than fat, even while you are sleeping… so remember to include strength training in your routine!

Gymsticks: Resistance tools are great for adding variety to your workout and exercising muscles in a different way.

The Bender Ball still ranks #1 on my list of great core workouts. It is easy on the back and so much more efficient and interesting than crunches, sit‐ups or machines!
So much for gradually increasing summer temperatures… we have gone from COLD to SMOKIN’ HOT overnight! So now that summer is officially here, there are some important things to remember that will keep you cool and allow you to enjoy being outdoors.
#1… Sunscreen – a little dab will NOT do! For maximum protection, lather up 30 minutes before you set foot outside. More than 10,000 Americans die from skin cancer each year. Just today, I had a close‐up look at an incision where an apparently small skin cancer lesion had been removed… 14 stitches later… Don’t let that become YOUR story!
#2… Water – drink more of it! If you find that you are thirsty, you are already dehydrated. Staying well hydrated helps your body cool itself, can reduce tendencies to over eat and it will also help your skin look better!
#3… Exercise early in the morning, especially if you enjoy the outdoors. Obviously it is cooler earlier in the day, but you will also notice that your energy levels will be depleted by the heat towards end of the day.
#4… Eat lighter meals that include lots of juicy fruits and vegetables but make sure you still consume enough protein to keep your blood sugar balanced and stave off hunger pangs between meals.
Goal Setting for Life‐Style Changes

The first question you need to ask yourself is “What are my long‐term goals?” After you have the answer figured out, you need to break it down into smaller steps or short‐term goals that will help you get there and feel successful along the way. For example, a long‐term goal is “I want to lose 40 pounds and have more energy for doing the things I love throughout retirement”. Or “I want to gain muscle strength and endurance so I can compete in a triathlon”. The short term goals will include a monthly target for weight loss and/or a specific distance that you will cycle or swim by the end of the month. The methods you use to reach your short term goals will be changes in your eating habits, the number and type of exercises you perform each week and recruiting help when you need it. It will be important for you to assess your progress at specific intervals – perhaps the last day of each month. And make sure you record your progress. It might feel slow at times, but it can be very satisfying to look back 3 months and see that you have actually accomplished a lot. And if you are not on

Nordic Walking Classes will continue on Saturday mornings at 10:00am at Silver Bridge. Poles available for purchase and rental.
Newcomers are welcome!

On the Lighter Side…
Good advice: Always put 100% into your workouts every week. Bad advice: 12% Mon, 23% Tues, 40% Wed, 20% Thurs, 5% Friday! You’re adding, aren’t you?

Compound exercises work more muscles, getting you out of the gym
faster & with the results you need! target, you will be able to get back on track before too much time goes by. Consider getting help with your goal setting and tracking. It is a huge help to have someone on your side to help you succeed and keep you accountable.

Nordic Walking News

For the summer months, you can earn unlimited, FREE Nordic Walking classes. Here’s how… bring a friend for a drop‐in session (regular price) and your session is FREE! Nordic walking is a terrific workout. It engages 90% of the body’s muscles including abdominal muscles and upper arms (yes, the jiggley part!). It also takes stress off ankles, knees and hips and is good for balance and posture.

Amega & Zero‐Point Energy

If you have yet to become familiar with Zero-Point Field Energy, I will relate this story to you as an example of what it can do: I was enjoying a relaxing morning of sunshine on Okanagan Lake and my 13year‐old son (during some horse‐play) smacked his arm on the wharf while getting thrown into the lake. His arm bruised immediately and a scrape covered his entire forearm. I quickly grabbed the AMWand and circled it over his arm for about 5 minutes. The pain dissipated very quickly, but what really amazed me was the fact that the bruising vanished completely and the
scrape faded by about 50%. The next day, there was little trace of any injury whatsoever!
Check it out at www.eamega.com The testimonials for the AMWand continue to roll in. The technology of Zero Point Field Resonance Energy, which is encased in a wand shaped like a pen, is still somewhat of a mystery to me, but the results are certainly undeniable.

Good health and happiness to all!
Love Your Workout

Kelly O’Halloran, 778-908-3449 kelly@loveyourworkout.ca www.loveyourworkout.ca

Swim Suit Weather is Almost Here!

Are you ready? I can help you get there…

Summer is just around the corner! That means many of you will be thinking about toning up or maybe losing a few pounds for shorts and swim suit weather. But I have noticed that a couple of other more serious concerns have been popping up for a number of people just in the past week. Several new clients who have just started training with me have just learned that they are diabetic or borderline diabetic, along with having high cholesterol and/or blood pressure. I would like to remind everyone that the purpose of exercising is not just to look good. I would encourage you to get into a healthy routine before these serious health issues arise! I am willing to bet that if I asked a diabetic if he or she could go back in time and change a couple of habits that would ensure they would avoid becoming diabetic; they would jump at the opportunity. However, all is not lost. It is certainly never too late to benefit from a healthy life-style change. You will be surprised at how great you can feel in just a few short weeks on a regular routine. Come on… give it a whirl… I can make it much easier for you… you know you want to!!

Fun Fitness Facts
 Dancing can burn more calories/hr than walking, so count a night out as a workout!!
 Stretching before a workout can cause injury. Always stretch after muscles are warm or at the end of a workout. And NO bouncing!

Good form and proper technique is essential for injury prevention and getting maximum results!

Blood Sugar and Exercise

Yes, exercise lowers your blood sugar! Although this is a commonly known fact, many people do not take advantage of this drug-free, healthy alternative for staying in charge of your own blood sugar levels. I would like to offer everyone an exercise prescription that will not only save you money and time (who wants extra trips to the doctor’s office and the pharmacy!?), it could also save your life. In fact exercising for just 30 minutes each day and eating healthfully can reduce your risk of type 2 diabetes by 58%. Be sure to contact an exercise professional to make sure that you are doing the right exercises for your personal health situation.
What about cholesterol and high blood pressure?

Exercise is good for almost everything that ails us humans. Why? Partly because many of the things that ail us are a result of stress. Prolonged or continual exposure to stress can result in an increase in blood pressure. The good news is that exercise reduces stress and the stress-related hormones in the bloodstream, which in turn reduces blood pressure. Exercise has also been clinically shown to reduce cholesterol. The mechanism is not entirely clear, but it is known that exercise increases the amount of
Nordic Walking Classes will continue on Saturday mornings at 10:00am at Silver Bridge. Poles available for purchase and rental.
Newcomers are welcome!

On the Lighter Side…
Q: Should I reduce my alcohol intake?
A: Well, wine is made from fruit. Beer is made from grain & fruits & grain are necessary parts of a healthy diet!!

Q: Are fried foods bad for you? A: Foods these days are fried in vegetable oil. How could getting more vegetables be bad for you?!

Are you ready for something new? Learn to use a stability ball… it’s fun, and the results can be amazing!

30-Minute Power Workouts are a big hit !
The number of people taking advantage of the 30-Minute Power Workout is increasing every month! 30 minutes of moderate to intense daily exercise is recommended to maintain good overall physical health. Try it out! You will be amazed at how quickly 30 minutes goes by and how much better you will feel in no time. And yes, you can achieve results in just 30 minutes each day!
Amega has a new website!

Amega Global has been rapidly growing since it was first introduced in Canada in January of this year. The new website is now ready for you to enjoy! Check it out at www.eamega.com
The testimonials for the AMWand continue to roll in. The technology of
Zero Point Field Resonance Energy, which is encased in a wand shaped like a
pen, is still somewhat of a mystery to me, yet I have seen it at work. I have used the wand on my daughter’s back – she had a whiplash injury last summer – and after just a few minutes of wanding, her pain vanished and has not returned to any significant degree. I have also used it
to reduce the pain in my friend’s separated shoulder. My dog even enjoyed the benefits: he developed a limp last summer and I have found that wanding him occasionally reduces the limp and allows him to go for longer walks without developing stiffness afterwards. My favourite “trick”, however, still remains improving the flavour of cheap red wine! Just don’t overdo it! I am looking forward with great anticipation to some of the up and coming products: a complete skin care line; a water unit which produces alkaline, ionized water with Zero Point Energy infused into it; a bed mat for sleeping on and food supplements.

Good health and happiness to all!
Love Your Workout

Kelly O’Halloran, 778-908-3449 kelly@loveyourworkout.ca www.loveyourworkout.ca

Set Yourself Up For Success!

Fun Fitness Facts
 Following a low calorie diet for extended time periods can reduce your metabolism! So… eat well AND exercise!

A Personal Trainer will give you that extra push to work harder & more efficiently to reach your goals much sooner than going it on your own.

Good weather is coming! It’s time to get toned up and ready to enjoy more time outdoors. It is officially Spring! The weather is a predictably unpredictable mixed bag of warm and sunny, cool and rainy, a few frosty mornings and days that have a little of everything. But, warmer weather is on its way and that means more outdoor activity and inevitably shorts and T‐shirts. Are you ready to shed your winter clothing or would you like to shed a few pounds first? Maybe for you it is not about losing weight, but more about toning your muscles for more activity (with injury prevention in mind) or making a new start with eating healthfully. So let’s talk about some things you can do that will both boost the number of calories you bun as well as tone your body and feed it to look and feel better.

Burning Fat
Toning your muscles…
Your muscle system is your body’s calorie burning furnace. More toned, dense muscle fibre (and I’m not talking about big bulky biceps and legs) means more calories burned even while you are sleeping! This is why resistance training (with weights, tubing or free body weight exercise) is such an important component of an exercise program. Changing flabby quads into firm ones will boost your metabolism. Do a set of push‐ups a few times a week (which takes less than a minute) and your triceps will stop flapping in the breeze and the large muscles of your chest and shoulders (pectoralis major & deltoids) will help you burn fat while you are watching a movie.
The fat burning zone…
During the cardio portion of your workout, fat is burned while working at a low to moderate level of exertion. However, fewer calories are burned at this level. Oxygen is required to burn fat so when you pick up the pace, your body’s demand for oxygen will be greater than what your lungs are able to provide and fat burning is reduced. Now you will start burning carbohydrates because they enter the bloodstream more quickly than fat. More calories are now being burned. So what exertion level should you workout at? I suggest interval training to maximize results for the time you put in. Warm up for about 10 minutes at low intensity; pick up to pace to 80‐90% of your *maximum heart rate; return to low intensity until your heart rate returns to about 120 bpm (2 – 4 minutes depending on your fitness level); repeat 6 ‐8 times.
*Maximum Heart Rate Calculation: 220 – your age = HR Max

Fuel to feel great…
What you eat is really a simple choice… eat healthy food or don’t! Healthy generally means it came from the fresh produce and meat department rather than from the packaged, processed food isles. Challenge: eat only fresh, home‐cooked food for 5 days and see how different you feel. Remember, nothing
Nordic Walking Classes will continue on Saturday mornings at 10:00am at Silver Bridge. Poles available for purchase and rental.
Newcomers are welcome!

On the Lighter Side…
Q: Is getting in shape good for my figure? A: Hey! Round is a shape!

Q: Will sit‐ups prevent me from getting soft around the middle A: Definitely not! Exercising a muscle makes it bigger. Only do sit‐ups if you
want a bigger stomach!

Don’t like sit‐ups? Get a Bender Ball…
It’s 4 times more effective for ab work! New to Love Your Workout… 30 minute Personal Training
sessions. Affordable, effective and time efficient. Call me and we’ll get started today! Share a session with a friend for even more savings!

The Latest on Amega Global

I have been involved with Amega Global since January and the excitement has continued to spread at an amazing rate. This company represents the beginning of a health care revolution globally! Amega Global uses Zero Point Field Resonance Energy in a wand shaped like a pen. I have attended many healing demonstrations and continue to be amazed by the healing experienced by people with severe chronic pain and mobility restrictions. After being “wanded” for just a few minutes, fantastic results are obvious! Knee problems, arthritis, diabetes, sciatica, back pain, whiplash, surgery incisions, bruises… I’ve seen all of these ailments drastically improved with the use of the AMWand. How does it work? Within the end of the AMWand are crystals and meteorite particles combined to project out a steady stream of Zero Point Field Resonance Energy. Use of the AMWand reminds cells of SOURCE where there is no pain, disease or inflexibility. The body is reminded of how to heal itself.

Some of the up and coming products include a complete skin care line, a water unit which produces alkaline, ionized water with Zero Point Energy infused, a bed mat for sleeping on and food supplements. I recommend that everyone attend a demonstration and/or go to www.GetOnTheCalls.com so they can witness for themselves the fantastic healing capabilities as well as the unlimited business opportunity available with Amega Global.

Good health and happiness to all!
Love Your Workout!

Kelly O’Halloran, 778-908-3449 kelly@loveyourworkout.ca

Fun Fitness Facts

Love Your Workout Newsletter

Fun Fitness Facts
 Using a Bender Ball increases your ab workout efficiency by 400%
 When a couple lives together for over 2 years, the woman is more likely to become overweight!
 Cardio exercise improves brain functions such as memory, problem solving and decision making

Working out with a Personal Trainer can get you to your goals 60% faster through accountability, motivation, and compound, functional exercises! The Olympics are upon us along with some very balmy weather for this time of year, which is creating somewhat of a nightmare for organizers and athletes. This situation brings to mind the fact that we all come up against obstacles in our lives, albeit usually on a smaller, more personal scale. The obstacles themselves, however, are not nearly as important as the way we chose to deal with them. For example, what if you have a weight loss goal and you find yourself at a plateau for weeks… stuck and frustrated. You may feel ready to give up. I would advise you to stop and rethink your options before you succumb to self‐sabotage! Pick up a pen and write down your goals to reaffirm them. Resolutions are not just for the start of a new year… you can make a resolution every morning when you wake up to help you attain a big goal. Small steps may seem… well, small! But they add up to BIG!
So I challenge you to make a resolution today… just for today… and another one tomorrow… I would love to hear from you what happens and how you feel by the end of one month!!
New Business… Amega Global

I am very excited to announce a new dimension that I have added to my Fitness and Health business. I was researching the health benefits of alkaline, ionized water, and came across a company that provides more than just water. Amega Global specializes in a technology called Zero Point Energy. A phenomenal range of Zero Point Energy products is now available, or will soon be, including pendants, bed mats, a skin care line and a Zero Point Energy wand, the AMWand, that relieves us of pain and supports healing, energizes the liquid and food we consume and also neutralizes the harmful elements. Live demonstrations are being held throughout the Lower Mainland and momentum is rapidly building as people witness and experience the physical benefits of Zero Point Energy technology. You are welcome to attend a demonstration in my home on Friday, February 26th at 10:00am. Prepare to be amazed!!

Love Your Workout, Health & Fitness Newsletter Feb 2010

Nordic Walking Classes will continue on Saturday mornings at 10:00am at Silver Bridge. Requests for a weekday morning are coming in. Please let me know if you are interested! Newcomers are welcome!

Working on a Stability Ball improves your balance, coordination and core strength as well as adding variety to your routine.

On the Lighter Side…
Q: Is chocolate bad for me?
A: Are you kidding? Cocoa BEANS – another vegetable!! Q: Is swimming good for my figure?
A: If it is, explain whales to me!!
Spring is Just Around the Corner…

Are you thinking about getting your body into shape for the outdoor activities that warmer weather draws you to do? Fantastic! Now is the time to get moving again if you have been less active over the past couple of months. Consider partnering up with a friend… studies show that people who workout together are more successful at reaching their goals and sticking to a routine until a good habit is formed. Make an appointment and write it down like you would any other important date! Would you like to have great legs for shorts? How about a toned belly for bathing suit weather? I’d be happy to teach you and a friend – or even a group of friends – a great routine that will tone and shape your body for the spring and summer! And working out together is also more economical than oneon‐one Personal Training!

Bender Ball Group Class
The Bender Ball continues to amaze almost every client that I work with. Both men and women have been seeing better results, even if they have been doing what they thought was an effective core workout. Using the Bender Ball engages deeper core muscles that support the spine and pelvis. It also reduces the number of repetitions you need to do to get results!

I wish you all wonderful health and happiness!
Love Your Workout!

Kelly O’Halloran, 778-908-3449 kelly@loveyourworkout.ca www.loveyourworkout.ca