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Nutrition

The Perfect Steak Minus the BBQ!

It’s coming but it’s not quite yet BBQ season (insert longing face for Summer). The good news is if you have a hankering for steak on the BBQ you can have delicious steak BEFORE bbq season according to Coach Taylor! Here are the directions: *We recommend Steak from a local ...

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Chai Tea Protein Smoothie

Do you love chai tea? Then give this chai protein shake a spin! Skip the sugary chai tea lattes and opt to add in some protein pre/post training or for a mid afternoon pick me up. Ingredients 1 1/2 cups chilled, brewed chai tea ½ cup unsweetened vanilla almond milk 1 ...

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Quick and Easy Breakfast!

If you find yourself in a rush try this quick and easy breakfast recipe! A slice of toast 1/2 cup cottage cheese spread on top Your choice of: sliced apples, sliced banana or a handful of berries Add a topping like cinnamon or shredded coconut

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Coach Janine’s Burrito Bowl

This burrito bowl is one of Coach Janine’s Favourite go-to lunches or dinners! Ingredients: 1 Tablespoon olive oil 1/2 cup red bell pepper 1/2 cup diced sweet onion 1 pound extra lean ground beef 1/3 cup of your fav salsa 1 can black beans, rinsed and drained 1 can corn, drained ...

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Coach Taylor’s Blueberry Coconut Oatmeal

Who doesn’t like oatmeal? (ok, we know I person, right Al?) Try out this super simple recipe from Coach Taylor: Ingredients: *Slow cooked oats (we personally love the oats from Farm Boy) *Shredded coconut *fresh blueberries *water Prepare the slow cooked oats on the stove in a small pot. Water ...

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Find out why Spaghetti Squash is all the rage.

SPAGHETTI SQUASH SPAGHETTI Spaghetti squash is an awesome substitute for pasta if you want to switch things up! Enjoy a large serving (aim for 1-2 cups) of cooked spaghetti squash then top with your favourite tomato sauce, veggies and cheese! Ingredients: • 1 spaghetti squash • 1 package of ground ...

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The Eggnog Protein Shake

Not everyone is into the egg nog scene – we get it. BUT for those who do love their Festive Egg Nog you can enjoy a little post training with this egg nog protein shake!   Ingredients: – 1 scoop of Vanilla Whey protein – 1/2 cup plain greek yogurt – ...

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Add some protein to your day with Greek Yogurt

High in protein, greek yogurt provides a nice protein option for breakfast, snacks or as an add-in to a protein shake! Here are some of our recommendations to jazz up your greek yogurt:  1 – Try a bowl of greek yogurt with fresh  berries on top. 2 – Add in ...

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Coach Whitney’s Favourite AM Breakfast Shake

Here is Coach Whitney’s favourite breakfast smoothie recipe. If you’re tight on time in the morning this is a great way to start the day!         Ingredients: 1.5-2 cups of unsweetened vanilla almond milk 1 scoop of vanilla whey protein 1 handful of spinach 1 tbsp of ...

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TT Tacos

Ingredients: 4-6oz chopped chicken breast, steak strips, ground turkey, ground beef 1 large pepper cut into slices 1 large onion chopped Old El Paso low sodium taco seasoning 1 large romaine heart, soft tortilla wraps or hard shells  Optional Add-ins: cheese of your choice, beans, fresh tomatoes, corn, chopped cilantro. ...

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    • Breaking Muscle
    • The Kingston Whig Standard