December 17, 2013
Muscle Lines Lean for Life !
Makes 8 pancakes
Ingredients:
1 cup almond flour
3 eggs
1/4 cup + 2 tablespoons canned pumpkin
1/4 cup nut butter
1 tablespoon honey (or sweetener)
1 teaspoon pumpkin pie spice
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
Note: I recommend using a nut butter. I used raw cashew butter or almond butter would be delicious as well.
Directions:
Combine all ingredients in a bowl and stir well until a relatively smooth batter forms.
Pour batter onto a griddle or pan sprayed with cooking spray on a low heat.
Cook for approximately three to four minutes. Flip and cook the other side for approximately three minutes, until the middle of the pancakes are done.
Top with plain Greek yogurt, fruit, pumpkin pie spice, nuts or desired toppings and enjoy.
Stay Lean for Life
December 9, 2013
I began training with Sandra nine months post partum. I work as a massage therapist and rely heavily on my body and core for good biomechanics at work. I have always been athletic and fit throughout my life, but since my pregnancy, I was having difficulty shedding the excess baby weight and getting back into shape. After having a baby, my core strength vanished and I noticed I was having a lot of back pain at the end of my workday.
Time is everything when you have a baby. Before I saw Sandra I tried to fit in workouts when I had time, but was often too tired from many sleep-deprived nights. Although I knew about nutrition, as a new mum, I was tired and hungry and would reach for anything quick to eat, and was constantly skipping meals. I was getting nowhere fast and needed some guidance, accountability and motivation. This is where I made the commitment to myself and phoned Sandra.
Sandra had me in for a consultation to discuss my goals and told me what was required to reach my goals. Without hesitation I handed over my eating and fitness to her. The results
were immediate. I lost several pounds in the first couple of months, as well as inches. The weight steadily came off each week, and my energy levels began to increase.
After four months of sticking to a diet plan, focusing on my goals, and following a fitness regime, I lost 50 pounds and 42 inches. This transformation has been incredible for both my body and my mind.
Sandra has given me the tools and now I am armed for success.
Thank you Sandra for your dedication, inspiration, re-education and motivation.
Alison Sadler
Victoria, BC
