30 Minute Recipes To Keep You on Track

by Jen on September 1, 2014

Enjoy these 30 minute healthy recipes when life gets busy!

30 Minute Meals 200x300 30 Minute Recipes To Keep You on Track


Welcome to Back to School Week!  Well, it is here anyway.  I’ve seen many back to school pictures pop up in my Facebook newsfeed! And not only are our kids headed back to school, it’s also the time when all the activities start too.  With all this change in routine, it would be nice to have some consistency in your routine, right??!  Today I am going to share with you some of my favourite 30 minute or less recipes for breakfast and dinner (the craziest time of day!) that the whole family will love and will help you stay on track with your healthy eating.


Breakfast is usually the hardest meal of the day for us to obtain a well-balanced, brain fuelled meal.  This is why I drink my Shakeology on the days we are in a rush to get out the door (which seems to be every weekday!)  In the winter when it’s cold, I like to switch to something warm in the morning, so here are my go-to recipes:

Pumpkin Spice Latte

Chocolate Peanut Butter Cup:

chocolate peanut butter cup 300x150 30 Minute Recipes To Keep You on Track






Overnight Oats: throw these together the night before and wake up to a delicious and filling breakfast!

Oatmeal Cookie Cereal: the BEST breakfast..I absolutely love it!

Healthy Homemade Nutella on whole wheat toast: make this “Nutella” on the weekend and have it during the week on some warm toasted whole wheat bread.

healthy homemade nutella 300x220 30 Minute Recipes To Keep You on Track









Slow Cooker Honey Sesame Chicken: throw everything in the slow cooker and let it cook. My kids absolutely love this meal.

Chicken Pineapple Stir Fry: Simple, delicious, and healthy!  Plus the “sweet” flavour is a huge hit with the family.

chicken pineapple stirfry2 300x200 30 Minute Recipes To Keep You on Track








Slow Cooker Rotisserie Chicken: how easy is this? Throw a whole chicken into the slow cooker and walk away!

slow cooker rotisserie chicken2 300x200 30 Minute Recipes To Keep You on Track








Healthy Ginger Beef: Ditch the take-out and make the healthy version. I promise, you’ll love it.

healthy ginger beef 300x200 30 Minute Recipes To Keep You on Track








Healthy Beef Stew: Nothing screams comfort food like stew!  Enjoy this healthy version in the cold winter months.


Print This Print This

Why Is High Intensity Cardio Better?

by Jen on August 29, 2014

Increase fat loss and boost your metabolism with high intensity cardio!

hiit Why Is High Intensity Cardio Better?

Have you ever met someone who has been exercising on a regular basis for years, but really hasn’t made any progress?  *raises hand*  Not only have I met someone like this…this was ME just 5 years ago!  I would run on the treadmill or run outside constantly (even though I hated it), and I didn’t see much progress.  Sure, my weight may stay the same over time as long as I ate healthy, but I never saw any progress in my physique.  Why?  I finally figured out it was because of the constant low-intensity cardio I was doing.

What’s the problem with low-intensity cardio?

You see, the problem with low-intensity cardio (i.e. running, jogging, walking) is that it doesn’t take long for your body and metabolism to get accustomed to this type of training.  Your metabolism will adjust, and soon enough, it will only burn calories for the duration of your workout.

Another issue with low-intensity cardio is that it will eventually take longer to burn the same amount of calories.  So let’s say it took you 30 minutes to burn 200 calories.  Eventually, it would take you 40 minutes to burn those same 200 calories.  I’m sure you can agree with me that you would rather burn more calories in the shortest period of time!  Right?!  I also like to keep burning calories long after my workout is over!  With low-intensity cardio, you will only burn calories during the duration of your workout.  And on top of that, it will take up much of your precious time to receive minimal results.  And really, who wants that??!

Why is high-intensity cardio more effective?

This is where high-intensity cardio comes to the rescue!  With high-intensity cardio workouts, you are going to shoot your fat loss and muscle gains through the roof!  Studies have shown that subjects on a high protein and moderate carbohydrate diet who completed high-intensity cardio were able to gain extra lean muscle mass and lose more body fat compared to those subjects completing low-intensity cardio.

So why do we burn more fat during high-intensity cardio workouts?

I’m going to go all science-geek on you here….  High intensity cardio increases your muscle oxidative capacity (your muscle’s ability to produce mitochondria,) which allows your muscles to increase in size.  The more mitochondria you produce, the more fat you burn and the more lean muscle mass you create.  Sounds great, right??

What separates those who get maximum results and those who don’t?  I’m pretty sure you know the answer by now: High-Intensity Cardio!

Now, just because you are doing high-intensity cardio, doesn’t mean you should just go through the movements with minimal effort.  You need to be pushing yourself to your maximum capacity from start to finish.  Trust me, you need to prepare yourself mentally before every session because it is intended to push you over the edge.  This is one of the reasons why people choose not to do high-intensity cardio.

How long should I be doing high-intensity cardio?

High-intensity cardio is meant to be conducted in short durations.  Anywhere between 15 and 20 minutes would be a sufficient amount of time to get you started.  You may be thinking…but that’s not enough time!!  Let me put the rumours to rest; just because you spend more time doing cardio doesn’t mean you are burning more calories.  If you give it your ALL during a 20 minute high-intensity cardio session, I can guarantee you are going to burn more calories throughout the day than if you went for a 30 minute jog.  High-intensity cardio is an all-out effort from start to finish.  You should be huffing and puffing the entire time, living second to second, minute to minute, until you are finished.

You must also not forget to keep asking more from yourself. Once you have reached your goal, then set a higher goal and go for that.  Once that goal is reached and you are comfortable, set another one. This is a never-ending process and you have to keep progressing or you will keep getting the same results. If 20 minutes is not enough time, then increase the level of resistance on the machine you’re using or try using no hands. Do not increase the time without raising the resistance level first.

What are some good high-intensity workouts I can do at home?

I’m a huge fan of Insanity and TurboFire.  Like I mentioned in the beginning of this post, I used to run, run, and run some more with minimal results.  It wasn’t until I added TurboFire to my routine that I started to lose weight a lot quicker and see maximum results.  I’m talking about going from a size 12 to a size 2!!  Recently, I’ve added in Insanity to bump up the intensity even more and gain more lean muscle.

The best part is, you can do these workouts at home with minimal space and NO equipment.  With Insanity, You use your own body weight to complete the exercises.  And trust me, that is enough!  TurboFire is a little different in that it’s cardio kickboxing which is choreographed to high-energy music.  It also comes with a resistance band for a couple of strength workouts.

If you have questions about the workouts or how to score your copy to start burning fat fast, go to my site and create a free account and we can start customizing your plan today!!

{ 1 comment }

Print This Print This

Healthy Homemade Granola Bars

August 25, 2014

These Healthy Homemade Granola Bars are the perfect snack to send with your kids to school! I can hardly believe that there is just one more week of summer break and then the kids are back in school.  I would be lying if I wasn’t doing a little happy dance though!  While I love our […]

Read the full article →

Do You Need To Lose 10 Pounds? Start HERE

August 22, 2014

 Lose 10 pounds, fit into your old jeans, and gain self confidence all in just 30 days! I’ll show you how. As fall approaches and you are winding down vacation and gearing up for another school year, you may be thinking it’s time to get back on track with your health and fitness.  There is […]

Read the full article →

Slow Cooker Honey Sesame Chicken

August 18, 2014

Slow Cooker Honey Sesame Chicken will become a family favourite. It’s so easy to make, contains healthy ingredients, and is absolutely delicious.   I have to admit, I haven’t been a huge fan of the slow cooker.  While I absolutely love the idea of it, I haven’t had much success with it.  However, last year […]

Read the full article →

How to Stay on Track With Your Health and Fitness While on Vacation

August 15, 2014

Here are some of my best tips on how to stay on track with your health and fitness goals while on vacation.   Last week, our family went on a little vacation!  It wasn’t for that long this time, but being away from home, no matter how many days, can still be stressful if you are […]

Read the full article →

Free Weekly Meal Plan

August 11, 2014

Do you want to lose weight and feel great? Do you want to cook healthy recipes for your family? Do you want to save money at the grocery store? Do you want to save time and stress in the kitchen? Making a meal plan is crucial if you want to make healthy choices, save time, […]

Read the full article →

Piyo | Month 1 Review

August 8, 2014

My Piyo month 1 review and meal plan.   I have officially completed the first four weeks of Piyo!  I can’t believe it’s been an entire month since I started.  I remember back to day one, and thinking to myself, “Am I really going to get results from this program?”  Even after one week, I […]

Read the full article →

Easy Homemade Chocolate Almond Milk

August 4, 2014

Creamy chocolate almond milk made with just 3 ingredients!  You’ll never go back to store-bought again. I have fallen in love with almond milk.  Since I’m not much of a dairy person, I decided to switch to almond milk a few years ago.  I love the flavour of almonds, so naturally I love the flavour […]

Read the full article →

Piyo | Week 3 Review

August 1, 2014

Piyo Week 3 Review and Meal Plan I have officially finished 3 weeks of Piyo!  Can I be honest?  I’m surprised I’ve lasted this long!! Let me explain myself.  When I first started this program, I was really, really, REALLY afraid to give up the weights.  I had been doing heavy weight lifting and intense […]

Read the full article →