Confidence

I have to share one of the nerdiest things I have ever done. Since my business revolves around people, and human interaction I decided a few weeks ago it is my first priority to master the ART of confidence and communication. I was literally the shyest person in the entire world as a child. I couldn't even order my own food or phone my friends out of fear I would have to speak to their parent. No joke, that extreme (because you know, Stephanie does EVERYTHING extreme. Everything). When I became a teenager I learnt that I could overcome my fear of social situations with alcohol, and this new discovery, in it's own way, helped bring me out of my shell.

The other somewhat frightening thing (for me) about my mission to become confident with strangers, is that since I have made a promise to myself to abstain from alcohol for a whole year (46 days and counting). This year I am focusing on ME, my goals, and  not using alcohol as a band aid for my problems and social awkwardness anymore.

As an adult I'm not super shy- I'm actually kind of the crazy outgoing one when I'm in my own zone, or hosting my own party, or around my friends. I don't feel the extreme fear of social situations anymore. That said, something about being in public and striking up conversations with strangers, or talking to people I don't know at a party, is so scary to me. I've never been good at small talk. It's the weaknesses you KNOW are yours, that you need to work on the most.

So I have made it my mission to sit in public (like right now at a local coffee shop with my laptop) whenever possible. I am going to spend as much time out of my comfort zone, and around strangers as physically possible. The oddest thing that I've found over the last few weeks when putting this mission into action is that I actually ENJOY it. Who knew?  I have actually grown to love my time alone in public and talking to people I never would have before. The other odd thing is I think strangers can actually sense that I'm a happy and excited person, because lately everywhere I go, random people are talking to me.

The nerdy thing that I believe is the reason I have this newfound confidence I never knew I had..? Everday at 11 am. I have an alarm set to "Be Confident."

Yeah that's right.

Oh, and this: 

Nerdy, I know. 

30 Things happening before 30

1. Build a Business
2. Go  a year without alcohol in my life
3. Transform my life, and the lives of those around me in any way I can
4. Bungee jump
5. Run a 40 km
6. Read a lot 
7. Love bigger
8. Relocate (I need the ocean in my life)
9. Take a design course of some sort, I love it almost as much as I love fitness
10. Pay off my ridiculous car loan
11. Travel to at least one country i've never been
12. Sleep on at least 5 different beaches 
13. Conquer my shyness and fear of public speaking ('fake it 'till I make it in the mean time)
14. Reconnect with people I lost touch with
15. Get a tattoo
16. See Macklemore live
17. Go to Hornby with somebody I love, go nude
18. Spend time, not money
19. Get certified in some sort of group fitness activity 
20. Go to Disneyland
21. Go on a spur of the moment road trip to somewhere at least a few hours away for some length of time. Pack light.
22. Pack light. (yes, this one needed two numbers)
23. Master a cooky yoga-pose
24. Girls trip that involves all the things I loved about being 15 (like eating icing from a container, yeah, I said it) but with the luxuries of being grown up (like driving and ID's)
25. Say I love you
26. Go to a Bulletproof cafe, Drink coffee all day.
27. Learn to surf
28. Grow a garden
29. Let go of the past, and all the people in it that got left behind. Say i'm sorry
30. Smiles lines

Putting your aspirations into some sort of form you can see or feel, actually brings you closer to accomplishing them! keep your dreams, even the big ones, at the forefront of your mind ALWAYS. Nothing is too big, or out of reach!

Share your boards, or lists with me via email, or Facebook! I would love to see!

xoxoxo

Steph 

All things green! Spring Challenge, Emerald, and cleanses!

Hello again friends! Have I ever been BUSY!

I  have had such an AWESOME two weeks. So much to be happy and excited about. My first week as a Beachbody coach was busy and exhausting (to say the least) but I loved every minute of it. I actually was too excited to sleep and have been jumping out of bed at 5 am to get in my workout, and start my day. The early bird catches the worm, right?

Planning my first challenge has been a lot of work but I have honestly loved every minute of it! I am excited to welcome my first personally sponsored coach, and friend, Ashley (who introduced and did the Whole 30 diet with me) to our Strength and Beauty Nation team. This is HUGE in my first week of coaching. We are going to be a power team, just like we were in highschool English! I've been thinking about how funny it would have been then if we had a looking glass into the future! It's so funny how life works, and everything has a way of falling together. She will be co-coaching my first challenge and I am absolutely ecstatic to have her!



My challenge group starts February 23rd (Monday) and I actually managed to fill all 20 spots with some beautiful and determined women! I can't wait to see their transformations and be there day-by-day! Today I opened there challenge group for a week of prep assignments so everybody can be well prepared to have the best success!



I just started my second week of Insanity Max 30, and am already seeing an improvement in my max time! Which is incredible! I've tried almost every kind of workout under the sun, and I have honestly never worked so hard in my life. The first week I was as sore as I was after running emperors (a 20 km Mountain run!)

So much exciting things since becoming a Beachbody coach! I made EMERALD (my first big coach milestone, which is a huge deal in the BB world) which I was so happy about I actually cried tears of joy. I am so grateful to have such a wonderful and inspiring team leader to show me the ropes, and make sure I have the best training to provide my challengers with the best coaching I can possibly give!

This week I am also doing a 3-day Shakeology Cleanse with some of the ladies (and a gentleman) from our strength-and-beauty-nation team! Today was day one. Also I had to give up coffee, today was this first day in a long time I have gone without (And I normally drink it black anyways so to give it up completely for a few days feels too extreme) Anyways, I actually felt really energized all day! Hungry, but energized! This is unusual because i'm the biggest coffee addict I know. It's incredible how much ENERGY Shakeology gives you! I can't wait to see how clear and clean I feel at the end! By far my favorite cleanse so far (and I've done them all!)

Going to start my morning with some pre-work out organic-cucumber-orange-lemon-raspberry green tea in the morning! Can't wait! Stay tuned!

My next post will be FUN I promise!;)

xoxoxo
Coach Steph

Coconut Paleo Pie Crust

I pulled this recipe out of my archives, i'm sorry I don't have a photo to go with it, I will post one when I make again as soon as I can!

Ingredients

2 Tbs ground chia1/3 cup water1 cup unsweetened shredded coconut1/2 cup coconut flour (maybe a couple extra tbs if it seems to wet)2 tsp raw honey4 tbl cold coconut oil or grassfed unsalted butter (I used butter)2 tbl coconut oil + a little for greasing the pie dish

Method

Combine 1/3 cup of water and chia and allow to sit. I've used both my ninja and a mini coffee grinder combined with a hand mixer and both methods work well. You must grind the coconut flakes until the become the consistency of bread crumbs and starting to release their oils (you'll be able to tell when they start sticking to the sides of the bowl). Then start adding the rest of the ingredients and mixing, by the end the mixture should be almost like dough but still sticky. Press into a well greased (I used coconut oil and parchment paper) and bake on 300 for 20 ish minutes (watch the edges will burn easily). Cool before filling.

This recipe was adapted from another blog I follow and love.

Cauliflower Crust

Ingredients: 

 I used all organic ingredients, this isn't necessary but I recommend it :) 

-1 medium sized head if cauliflower ;about 4 cups if cauliflower 'rice' 

-1 egg

-2-4 Tbs coconut flour 

-1tbs basil 

-1tbs oregano 

-1tbs crushed garlic 

-tbs olive oil 

1/2tsp sea salt

The method:

Preheat oven to 400c. Wash and dry cauliflower. Cut florets (you don't want much stem) and put in food processor (I used my ninja food processor, which I LOVE:), pulse for 30-40 seconds until it resembles little round bits like rice but more round. Preheat a pan to medium heat, add cauliflower 'rice', cook for about four minutes (this will release the moisture)  stirring a few times. I used paper towel but you could use a dish cloth to squeeze as much of the moisture out as possible, this is very important!! Then I add the remaining ingredients (add 2tbs coconut flour, if it still seems too moist add another 1tbs-2), cauliflower rice, and blend with my dough paddle/setting (in my ninja) until well combined. The dough should be sticky and forming a ball but not quite the consistency of 'real' dough. Then I pat onto a parchment covered pizza pan and bake on 400 for about 5 minutes ( until the sides are just browned) Enjoy!!!!:)

Coconut Curry Prawn Bake

 

Ingredients: (Serves 4)

-1 package of prawns thawed and peeled

-1 tbs coconut flour 

-1/4-cup shredded coconut

-4-5 carrots (washed & chopped) 

-1 green bell pepper

-1 yellow pepper 

-3 cloves of garlic 

-1 yellow onion 

-4 tbs butter or coconut oil (divided) - you'll need 2 for the bake, and 2 for the prawn saute 

-4-5 tbs curry spice 

-1/4 cup coconut milk. (+ More if needed)
-1 lime juiced 

-1 tsp Himalayan or sea salt 

-pepper to taste 

-fresh cilantro for garnish 

The Method:

Preheat oven to 400c

Chop carrots, peppers, crush garlic, 

add remaining ingredients, bake 

in an oven safe dish uncovered for 

about an hour, stirring occasionally 

(if it starts to stick add a bit more coconut milk) 

In the last 10 minutes: preheat pan to medium heat, and melt 

coconut oil, Rinse and dry prawns, 

roll in coconut flour and flakes, when the oil is melted sautée over medium heat until cooked (only a few minutes once they 'curl' and are pink ) could serve over cooked rice or  keep it paleo and serve over quinoa, garnish with cilantro. Enjoy <3

Paleo Power Balls

Ingredients:
(use organic ingredients whenever possible)

10 dates (I used medjool)
1/2 cup leftover almond pulp (OR raw dry almonds, or other nut)
3/4 cup leftover coconut pulp (OR dry coconut flakes, or any nut)
1/2 cup nut butter (I used almond)
1/4 cup of coconut oil
1/4 cup honey
2 tbs cocoa powder
1 tbs cinnamon
1tsp vanilla
1/8th tsp sea salt
1/4-1/2 cup coconut flour (this will vary depending on if you used the leftover pulps, or dry nuts, as the pulp is wet, if you are using dry nuts it may not need much flour)
1/2 cup dark chocolate chips

For Rolling
1/4 cup flaked coconut optional
1/4 cup sesame seeds (or other seed) optional

The method:
In a food processor (I used my Ninja), combine all ingredients (excluding the coconut flour and chocolate chips, coconut flakes, and sesame seeds) until well mixed. At this point it will probably be quite dry, add coconut flour, 1/4 cup at a time, and mix until its cookie-dough consistency. Add chocolate chips and hand mix, then roll into 1.5 inch balls. In a small bowl, add flaked coconut and sesame seeds, and roll each ball. Refrigerate in an air tight container for at least an hour. My batch made 12 balls, but this could vary depending on if you used the pulp or not.

12 minus one, thanks to a little Summer cutie

I also made another batch  to try and use up all the leftover pulp I had These ones were more coconut based... let's call them.

-1/2 cup leftover almond pulp (OR raw dry almonds, or other nut)
-3/4 cup leftover coconut pulp (OR dry coconut flakes, or any nut)
-1/2 cup coconut 'Manna' butter (By nutiva, I find mine in the peanut butter isle at my local Pricesmart, I posted about this awhile ago but in case you missed it, it's pure coconut flesh in a jar the consistency of a butter)
-1/2 cup coconut flakes
-1/4 cup of coconut oil
-1/4 cup honey
-1tsp vanilla
-1/2-1/4 cup coconut flour (this will vary depending on you used the leftover pulps, or dry nuts, as the pulp is wet, if you are using dry nuts it may not need much flour)

For Rolling
1/2 cup of hemp seeds optional (you could also use any other seed or coconut flakes it's all whatever you like best!:)

The method:
In a food processor (I used my Ninja), combine all ingredients (excluding the coconut flour) until well mixed. At this point it will probably be quite wet, add coconut flour, 1/4 cup at a time, and mix until its cookie-dough consistency. Roll into 1.5 inch balls. In a small bowl, add hemp seeds, and roll each ball. Refrigerate in an air tight container for atleast an hour. This batch made 10 balls, but again this could vary depending on if you used the pulp or not.

Fresh Raw Coconut & Almond Milk

Coconut Milk:

4 cups filtered water
2 cups of shredded coconut
1tsp vanilla (optional)
1tbs honey or a few drops of stevia (optional)

The Method:
Heat water in a saucepan over medium heat until it is quite warm but not hot. Add coconut and remaining ingredients (I didn't bother with the vanilla or sweeteners as I find coconut naturally sweet enough for me, but you can play with it a little bit). I mixed in my Ninja blender for 6-7 minutes until frothy. Then I strained twice through a fine strainer (A cheesecloth would work a lot better, i'll put that on the list with my juicer;) again workin' with watcha got;) This milk can be stored in the refrigerator air tight for 3-4 days! Enjoy:)

Raw Almond Milk

I made a double batch as it goes fast in my household, if you want to make a smaller sample batch just halve the ingredients

- 6 cups filtered water
-2 cups of raw almonds
-5 dates OR 1tbs honey or a few drops of stevia
-1tsp vanilla (optional)
-1/2 tsp cinnamon (optional)
-1/4 tsp himilayan salt or sea salt, or to taste (optional) this will bring out the flavors
-5 tbs dutch cocoa (optional) - I did this because I wanted to make mine chocolate

The Method:
Soak the almonds, dates, and filtered water for ideally 8-12 hours, but if you're rushed it can be 2-3 (which is what I did this time, but don't skip the soaking entirely, (usually I soak overnight or for the day and make the batch at night), I add the rest of the ingredients, to taste, then blend in my Ninja for a few minutes until its nice and thick. Then I strain through my fine strainer and voila! Store and Enjoy:) This milk can be stored for up to 5 days.

Both of these milk alternatives are quick and inexpensive especially considering the cost of the processed or canned versions in store.

Dark Chocolate Chip with Strawberry Raspberry Syrup

Ingredients:
-4 free range eggs
-1 cup of coconut milk
-2 tbs melted coconut oil (or organic butter) (+ more for greasing pan)
-1 tbs pure vanilla extract
-1/2 tsp sea salt
-1tsp cinnamon
-1/2 cup coconut flour
-1 tsp baking soda
-1/2 cup dark bittersweet chocolate chips

Syrup:
1 cup raspberries (I used frozen)
1 cup strawberries
1/4 cup of water (maybe more if your using fresh berries)
3 tbs honey (to taste)
2-3 tbs of tapioca flour

The Method (pancakes):
Preheat pan to med-low. Mix eggs, milk, oil and vanilla with an electric mixer until combined. Add remaining ingredients except chocolate chips, and mix until combined, then fold in chocolate chips. I used a 1/4 measuring cup to spoon batter into pan and flipped when the tops were slightly bubbly and not falling apart when trying to flip. Mine made abut 9 1/4 cup pancakes, Serves 4.

The Sauce:
In a small saucepan, combine ingredients, except honey and bring to a boil, then strain seeds through a fine strainer into a measuring cup and pour back into saucepan. Over medium heat whisk in tapioca flour (to thicken), and then honey (I tried not to heat the honey to much to retain its medicinal qualities which is why I added that last).

I served mine with grassfed butter, fresh chopped raspberries, coconut cream and strawberries and no syrup. The girls had theirs with syrup and organic vanilla yogurt. It was a big hit! Paleo pancakes are SO much more filling then reglar pancakes.

Pecan Herb Salad with Raspberry Vinaigrette

(could serve 2 as a side or one as a meal)

Ingredients:
1 tbs extra virgin olive oil
2 tbs raspberry red wine vinegar
1 tsp local honey
1/4 tsp sea salt (to taste)

1/4 cup red onion chopped
1/2 cup cucumber chopped
1/2 apple grated OR chopped strawberries (for a little extra sweetness, I am trying to watch my sugar so I emitted this time but I usually add some fruit to this salad)
2-3 cups of herb mix (or leafy greens of choice)
1 tbs crumbled goat feta
1/4 cup crumbled raw pecans
1 cooked chicken breast chopped (optional) - I cooked according to the method stated above for the Alfredo and then separated for my salad.

The Method:
Whisk olive oil, vinegar, honey and salt in the bottom of a medium sized salad bowl, add veggies, greens, feta and pecans and toss until well combined. Top with chicken. YUM!

Gluten Free Chicken Alfredo

Serves 4

Ingredients:
(use organic ingredients whenever possible)

1 tbs extra virgin olive oil
2 chicken breasts (local if possible
1 lemon
1 tbs of oregano
1 tbs of basil
salt and pepper

1/8th cup of grassfed butter
1/8th cup of tapioca flour
2 cups of whole milk
1 cup fresh grated parmesean
1 lemon (divided)
2 cloves of garlic
1/2 tsp sea salt (plus more if needed, to taste)
pepper to taste
1 tbs basil
1 tbs oregano
1 small onion finely chopped (optional)
1/2 cup broccoli florets
3.5 cups of gluten free pasta of choice

The Method: 
I baked the chicken for half hour at 350C uncovered, tossed in olive oil, basil, oregano and salt and pepper, and then chopped and added to the sauce at the end. You could fry them or cook however you prefer but I found it easiest to bake the chicken so I could prepare the sauce while it cooked (also I just prefer baking over frying). Preheat a medium sized saucepan to med low. Grate your Parmesan and squeeze half lemon over the cheese and set aside. Add butter and melt, then whisk in tapioca flour and continue to whisk for 1-2 minutes (don't let burn). Add 2 cups of milk and continue to whisk for 5-7 minutes until the sauce 'fluffs up' (you will know when this happens it will suddenly be thick and creamy like a sauce should be, but be patient it will take a few, don't turn up the heat it will burn quickly). Add the oregano, basil, garlic, salt and pepper, and the Parmesan, and squeeze the last half of lemon into the sauce, stir until cheese has melted. Add the chopped onion and broccoli, and diced chicken and continue to cook on med-low. Cook pasta according to package ingredients, strain, and toss into sauce when the onion and broccoli are desired tenderness, and whoila! Enjoy!

Now since I don't eat grains, and the gluten-free pasta was corn based (apparently GMO free according to the package, but who can really be sure, and I am also dairy intolerant and can only handle very, very little (I eat grass fed butter the bulletproof way but that's my exception). I decided to have a salad instead of the Alfredo. Now I don't usually eat chicken because I think it's better to stick to local red meat, but tonight I made an exception, the chicken we ate was from the local butcher but it's grass fed and non-organic. My basic explanation for why I usually choose red meat over poultry is the omega 3 to 6 ratio in poultry isn't ideal compared to red meat and has mostly mono unsaturated which when cooked renders oil unhealthy, unless it is organic and free range but that is very difficult and expensive to find especially in my northern region, maybe even impossible.

Choco-Coco-Nana Shake

(organic whole ingredients whenever possible)

Ingredients:
1 cup of dairy free milk (I used coconut)
4 tbs hemp protein powder (I used Manitoba Harvest Hemp Pro 70, but you could use any protein powder you like)
2 tbs coconut manna (this could be ommited but i'm obsessed)
1/2 a ripe banana
1 tbs cocoa
1 tsp cinnamon
handful of ice (I probably used 5 ice cubes)

Blend and ENJOY! <3

Happy Hump Day! This week has been somehow flying by. I haven't been blogging as much as i'd like as we got hit hard with the stomach flu Sunday night. So far I've managed to avoid it but my girls both got it. So *KNOCK ON WOOD* I so can't deal with that right now. I've been studying for a math placement exam which i'm supposed to take before the end of the month for my May enrollment (in case you missed that I'm supposed to start my first class for the Business Management program). I already took the English placement and got university level. If i 'fail' the math one I can still begin the program as planned, it just means i'll have a math block as part of my time table, which would be okay but I really don't want to have to take extra courses if I don't have to. So needless to say i'm busy and stressed. With everything going on i'm very tired and hungry, so i've been struggling with food and missed a few workouts *sigh* not too many so i'll hopefully be able to catch up by the end of the week. Life happens, and that's okay. Reminding myself of all the reasons that got me to where I am, and to put a smile on and keep going.

I've been missing 'home'. Being an Island Girl at heart means I need the ocean in my life, and I just get to a point where after months of being without it, I suddenly feel desperate to get near it. And that is how I've been feeling this week: lost, and the only place i'll feel found is near the sea.

Some pictures over the last few years on my visits 'home' (because you know, i'm feeling very reminiscent and it makes me feel better about being stuck here to daydream;

And this work is done

And this cold is dry

When this world's too much

It will be only the ocean and me

When these sails go up

Mountanis fade away

Stars come back

I'm finally free

It's only the ocean and me

Quinoa with Avocado Paleo Pesto

I Actually spent quite a bit of time over spring break experimenting with some clean recipes. I even invented a clean version of Paleo Sheppard's Pie (stay tuned for that next post). My favorite invention though was Avocado Paleo Pesto, which I served mixed with Quinoa rather than pasta! It was a total hit! Even Kirk really liked it, and he hates avocado and isn't a huge fan of quinoa.



Ingredients:
serves 4

1 cup quinoa (uncooked)
2 cups of water

1 ripe avocado
1 lemon juiced
a big handful of fresh basil (i'd say about 1 cup, I used a whole package which I bought in the organic section at my grocery store)
1 cup of toasted pine nuts
1-2 cloves of garlic (to taste)
1/2 tsp sea salt
pepper to taste
1/4 cup freshly grated parmesean (optional- you can omit for a vegan alternative)

The method:
Cook quinoa according to package instructions (typically 1 part quinoa, 2 parts water, bring to a boil, simmer lid-on low for 15 minutes.) In a medium pan, toast pine nuts over med-low heat. Stir constantly, as they will burn quickly, toast for 3-4 minutes until they are lightly browned. Cool for a few minutes and pulse in a food processor, until they are pasty and starting to stick to the sides (I used my Ninja food processor attachment- LOVE it!). Add the remaining ingredients, and blend until well combined and smooth texture. Stir in with quinoa, and serve fresh. Avocado will oxidize so this is not a meal you can save for leftovers.

Green Goddess Dressing

Green Goddess salad dressing last night. I unfortunately forgot to snap a pic but it was absolute perfection. I'll remake and add a photo later. I literally ate the leftover dressing with a spoon.

Ingredients:

-half a ripe avocado
-1.5 limes freshly juiced
-1 tbs mct oil (or other mild tasting oil like olive, avocado or sesame)
-1 handful of fresh cilantro leaves
-2 tbs apple cider vinegar
-1 clove garlic
-1/2 tsp sea salt
-pepper to taste

Method: 
Combine and mi in a blender or food processor (I used my ninja blender single serve attachment, serve and enjoy :)

Officially a Beach Body Coach!

This weekend I announced on my Facebook page that I am officially a coach for team Beach Body! I wanted to make a quick post about why I made this exciting decision!:)

 I have been considering this option for actually a few years, but had been unsure because i'm stubborn and wanted to do things my own way. That said, watching Strength and Beauty Nation's other coaches (via some connections I had made through FB and instagram) made me really want to be a part of their team specifically. Watching them work one on one to inspire their challengers and set them up for success in such a huge way really spoke to me.

Between the various options for workout programs and Shakeology (which speaks for itself) I am really excited to be able to support people on a more personal interactive level through the Beach Body Supergym and - this only makes my passion for health and fitness more diverse.

Aside from coaching, I am also so thrilled to be waiting anxiously for MY copy own of Insanity Max 30 and Shakeology (Vegan Chocolate!) to come in the mail! I love running, yoga, and writing my own workouts but am definitely a huge believer in variety on your fitness journey. I can't wait to share my results and personal successes on this program! I am also excited to have one meal a day pre-planned and ready to go because I hate to admit that I am notorious for skipping lunch due to the busy nature of my life!

I will always be here to support anybody in their journeys to leading a healthier life, through beach body, or any other way possible, so please don't hesitate to contact me via email, Facebook!

I am getting ready to kick start my coaching journey with an upcoming 30 day exclusive challenge (a small group of 5-10 ladies who are committed to getting in shape and feeling amazing on Monday February 23rd! I will personally be there every step of the way to encourage and help with meal planning, and time management! Please don't hesitate to contact me if this sounds like it's for you, as I will have limited space available!

 You can visit my personal Beach Body website and explore it's options and view success stories here.