Category Archives: Food, fitness, weight loss, fit, get healthy, health, eating, workout

Asian-style marinated chicken with Chinese rice 

My third chicken marinade is Asian style! This marinade has Sirracha (hot), soya sauce (salt), a dash of fish sauce (ferment), rice wine vinegar (sour), sesame oil (flavour) and sweet chili sauce (sweet)!

Does chicken with rice, which I made using Asian spices.

I diced the chicken and pan fried it until fully cooked in some olive oil.

Was totally delicious! 



Using ViPR as a Fascia Training Tool

I love the ViPR, for training others and myself. I’ve been taking ViPR for almost three years and have been teaching for almost two years.

I like this video, where Haley Holland explains how to use the ViPR as a fascia training tool:


Have you used this portable equipment for your training?



Nutrient dense foods list per calorie: Which foods give you more bang for your buck?

I talk about nutrient dense foods a lot. These are foods that are high in nutrients, usually high in fiber (so they fill you up) but are they yucky? Well no. They’re only “yucky” if you aren’t used to feeding your body natural plant-based foods high in vitamins and nutrition.

Here’s a chart:


I love pizza, burgers, soda, cheese and my favourite, I’m not ashamed to admit, is poutine. If you don’t know what that is, don’t look it up. Don’t ask. Just run away. You’re better off. It’s too delicious for me to resist, and eating it isn’t exactly good for my health. Well, in small amounts, it’s perfect. It makes me happy. So it’s totally worth it.

But it’s also totally worth it to have a good working healthy body. Good sleep. Happiness. Assurance you’ll be around for those who love you. So guys – remember nutrient dense foods. The vegetables. Try and eat more. That’s all.

What are your favourite vegetables? How many vegetables do you eat in a day?

Have a great one and may the force be with you (now you know what I’ve been watching.)


Easy Chia seed pudding recipe and why you should be eating it at least once a week

Chia seeds deliver a massive amount of nutrients with very few calories. They are loaded with antioxidants, high in quality protein and help control hunger while enhancing your diet.

Chia seeds are easy to get and a simple raw Chia seed pudding takes minutes to make. I use two table spoons of Chia seeds for this recipe. Here’s some nutritional information:

chia seeds

The soaked Chia seed is jellylike. This outer layer of the seed swells when mixed with liquids to form a gel. This can be used in place of eggs to lower cholesterol and increase the nutrient content of food. In baked goods you can substitute Chia seeds for eggs. One egg is the equivalent of mixing 1 tablespoon of Chia seeds with 3 tablespoons of water and letting sit for 15 minutes.

Here is how I make my chia seed cinnamon pudding ..


2 tablespoons Chia seeds
2 tablespoons milk of your choice
1/2 teaspoon pure vanilla extract
1/2 teaspoon coconut sugar
1/2 teaspoon cinnamon
Dash Of salt

Optional: raisins, apricots, berries, banana, apple, avocado, nut butters, chocolate chips, coconut, hempseed hearts, etc.


Mix ingredients in container. Stir well. Refrigerate for half an hour. Stir again. Enjoy.

It’s that simple!

Add cinnimon to chia seeds. Photography by Serena Alibhai
Add the milk of your choice. Photography by Serena Alibhai
Adding coconut sugar. Photography by Serena Alibhai


I decided to add hemp hearts to my pudding. Photography and recipe by Serena Alibhai
Stir well. Photography by Serena Alibhai

Now you put in the fridge for at least 30 min. The Chia seeds will soak up the liquid and the jelly layer will form.

After the pudding forms you can add raisins, coconut, banana, berries, nut butter, toasted almonds, or any other treat to make your chia seed pudding taste the way you like. I added raisins.

After resting in the fridge, the chia seeds have absorbed the liquid. Add more if you want. Photography by Serena Alibhai
Add extra toppings if you wish, like raisins. Photography by Serena Alibhai
Mix well and it’s ready to eat. Photography by Serena Alibhai

And there you have it! Make your Chia seed pudding base with vanilla, cinnamon, coconut sugar and the milk of your choice. Whenever I put sugar in something I usually add a pinch of salt to balance out the flavors.

Would you make chia seed pudding? If you are already familiar with Chia seeds, how do you eat them?


Is sushi healthy?

Depending on your weight loss or weight maintenance goals, sushi can be healthy!

Photography by @rizwanalvifoto

For myself, sushi is not deep-fried, I like my Japanese food heavy on the fish and greens.

Photography by @rizwanalvifoto
Photography by @rizwanalvifoto
Photography by @rizwanalvifoto
Photography by @rizwanalvifoto
Tuna belly. Photography by @rizwanalvifoto
Sashimi. Photography by @rizwanalvifoto
Photography by @rizwanalvifoto

And most importantly, good quality sushi (I have experienced this in Seattle and Vancouver) puts a smile on my face. But the smile radiates to every single poor inside of my body. I have loved sushi since it first entered my mouth at the age of five!

Seattle. Photography by @rizwanalvifoto
Photography by @rizwanalvifoto

But whether you love it or hate it, it’s important to make room in your diet for the foods that you love.

Now the question of the day… Is sushi healthy?

What do you think? Is sushi healthy? Do you even like it? Where have you eaten the best sushi?


The eight minute yoga workout for better backs

Yesterday I twisted my back and wow do I ever now have compassion for people with back pain. Tiger balm, stretching, extra strength Advil … Nothing was really a match for it.

Back pain is horrible. I think I had a muscle spasm, but whatever it was it affected my whole entire body.

Preventative measures are good, safe, careful back workouts practicing good alignment. That’s why it is important to go to class! Working out at home is great, but when you do yoga in a studio with a licensed certified yoga instructor to watch your alignment & keep you safer.

Here are some other treatments for back pain:

That was from a natural remedies hardcover book. There was also some other good advice, and information:


Bunnies do yoga poses too: what you should do for health and flexibility 

Bunnies, like cats, are very agile creatures. Here are some poses to help you in your morning or evening practice. In a cute way 🐰

Happy yoga, happiness, flexiblity and strength. 

Namaste 🙏🏾


What is the most effective way to guarantee weight loss?

So many of us want to lose fat and gain muscle. But what is the best way? I found a great info graphic packed with information on the most effective way for weight loss.

I found some things in here that I didn’t know before. What do you think? Is it good information, or do you think some is wrong?



Why eating different colored Phytonutrients is so important and how to eat the rainbow!

Different colored phytonutrients are so important to your overall health. This means different colored fruits and vegetables. Eat the rainbow! I can’t stress this enough.

Today we have choices about what we eat. We also have more education than ever. For those of you who aren’t eating different colored fruits and vegetables every day, here is some education and a polite reminder to add more into your diet, and why.

This is important information not only for you. Pass this information along to your children, friends, parents and loved ones. Think about this before you decide on which side dish to cook with dinner, what to snack on and what to buy at the market.

Does that box of energy or protein bars have colourful phytonutrients? What about that protein shake after you work out? What about the creamy pasta with exotic cheese? It’s fine to eat whatever you’d like, but remember get your colorful vegetables and fruits in first! Remember to eat fresh fruits and vegetables. These are better for you than things you will find in a package or in a box or a fancy wrapper or in a bag!

When it comes to eating the rainbow, think color! Here are some great examples. Eat some of this every single day:

Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto


Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto


5 ways to get more out of the workout that already works for you

We all have that workout that works really well for us, that we love, that we’re used to, that we just don’t want to let go of! But according to trainers, bodybuilders and health enthusiasts, we all agree that changing up your routine is key to advancing. Why? Because you want your body to change, according to Shape Magazine‘s Jay Cardiello. “The human body adapts quickly to exercise stimuli, and once it adapts it needs change.”


But what happens if you love it and your routine works for you? I see examples of this all the time, in the gym and at home or self work outs. You love that instructor at the gym, but the exercises target the same area and even though exercises may change, your body adapts and you stop seeing the results you did when you first began. Or it can happen outside of the gym.

At home, you have a limited space. You probably have a designated area and weights, perhaps you have only a certain amount of time you can workout per day.

If you workout outside, let’s say, running your route through the park, with your stretching routine, or strength training routine that works – you don’t necessarily want to stop. But your body may have hit a plateau.

How do you keep your trusted workout, keep the consistency, but challenge yourself so that you keep seeing results?

Here are some tips:

  1. Dig deeper: Even if you’re in a class, you can “dig deeper” by sitting down into your squats more, think about putting more power into your moves. If you are lunging back, feel the difference if you push off from your heels or off your toes? What gives your body more balance, more power?  are lifting up using your core as well as sinking into your legs. dig deeper
  2. Think about what you’re working: If you’re running, think about the power in your legs, in your arms. Be conscious of that. Feel that you’re equal on left and right. Feeling the power and thinking about the body part you’re working can help you focus as well as strengthen and target the areas you are working, so that you are working consciously, with purpose and power. If you are working abs, think about your abs. Feel your abs. Put your mind’s focus on that area. focus workout
  3. Find that balance between challenge and safety: Learn how to feel your body working more, but still maintain your safety. Push yourself a little more than you did in an exercise that you’re used to but keep vigilent. Digging deeper can give you a more valuable workout when it comes to caloric expenditure and muscle gain, but remember, safety first. Check your form, see that you are protecting knee joints and that you don’t feel any pain. d5e265ad1b22dd3d_squat_-lunges-FP.xxxlarge
  4. Add something: If you’re going to a class at the gym that works for you, then maybe get on the treadmill or do a weight training circuit before or after class. This will add more time and resistance; surprising your muscles with something they aren’t used to. If you don’t have time for that, maybe change the spot where you usually workout and go somewhere else. This may give you a different perspective. change your workout
  5. Add a partner: Taking a partner along with you can boost your workout. Often having someone there beside you working out can increase the power or focus of your exercise. It may help you to push harder, whereas if you were alone you may be easier on yourself. Your partner may introduce different ways of approaching your workout and make it more fun!workout_partner

Whatever you do, whether you change up your workout or keep it the same and decide to make smaller changes, the most important thing is consistency. And be proud of yourself. You are working out. You are taking time for yourself, investing in making yourself stronger, more healthy and giving back to your family and everyone around you as a result.

Keep up the good work!