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lean vacation

Stay Lean While Indulging on Vacation

How to Stay Lean While Travelling or Indulging on Vacation: Many of us frequently travel for work, and the majority of us take at least one vacation a year. As wonderful as it is to explore new cities and restaurants, it can become quite challenging to stay fit and lean. Oftentimes, there is no time […]

BSN abs

WW#6: No Equipment Workout

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! NO Equipment Workout: Break a sweat and boost your metabolism without using a single piece of equipment! Thanks to conveniently quick HIIT workouts and gravity, you never have to miss a workout, even when […]

Cheesy Omlette

Cheesy Omelette (Dairy Free)

Dairyarrhea I understand that many of us cannot eat dairy without getting dairyarrhea. Yep, I relate. Here’s my dairy diary. Milk gives me milkarrhea. No problem: I can substitute with unsweetened almond milk Cheese is yummy, but if I eat it, I will be leaving “farting gifts” everywhere! No problem: I can substitute with: Daiya […]

tutorial faq

FAQs about Flexible Dieting

Today I answer YOUR FAQs! I offer suggestions on how to properly calculate macros and calories when flexible dieting in a real world setting. Watch the Video!

BSN poster

WW#5: Chest & Back Circuit

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A Swiss Ball A Resistance Band A RumbleRoller Foam Roller Various Dumbbells (~10 to 25 pounds) A Dr. Sara Solomon Cross Speed Jump Rope by […]

pb cup bottom cheesecake

Peanut Butter Cup Bottom Cheesecake

QUESTion! What’s better than cheesecake? A Cheesecake with a Quest Peanut Butter Cup Bottom! Recipe: Step 1: Add the following to a large bowl and mix with an electric hand mixer for 2 minutes: 1 package of Jell-O Sugar Free Cheesecake Instant Pudding & Pie Filling 1 cup of unsweetened vanilla almond milk Step 2: Cottage Cheese is […]

BSN poster

WW#4: Glutes HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A Swiss Ball A Bench or Stool or Chair Various Dumbbells (~10 to 25 pounds) A Dr. Sara Solomon Cross Speed Jump Rope by […]

coffee crisp BSN ice cream

Coffee Crisp Ice Cream

How Do you Like Your Coffee? Crisp! Coffee Crisp is a Canadian chocolate bar.  It consists of alternating layers of vanilla wafer and foamed coffee-flavoured soft candy, covered with a milk chocolate outer layer. It’s also available as “bites” and as ice cream! The bad news: Coffee Crisp is high in sugar, fat and calories and […]

tabata 50

Home Workout #50: Jump Rope Tabata (Double Under Edition)

Double Unders: Today I teach you how to do Double Unders (power jumps) with your Jump Rope, using Buddy Lee’s system. This is a 4-minute TABATA home workout. It’s extremely intense and consists of double unders and push-ups. Equipment Required: A Gymboss timer or use TabataTimer.com Shock-absorbing surface, such as interlocking floor mats. A Dr. Sara Solomon Cross Speed Jump […]

orange julius

Orange Julius

Whey Better! Why have a conventional Orange Julius Shake, which has 106 grams of sugar and only 1 g of protein, when you could have my knock-off version? My version is the same quantity; however, it has 59% less calories, 98% less sugar and 94% more protein! Recipe: Place the following into a Magic Bullet […]

written workouts poster

WW#3: Upper Body Hotel Room HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! HOTEL ROOM WORKOUT: Thanks to conveniently quick HIIT (High Intensity Interval Training) workouts and portable gym equipment (resistance bands and jump ropes), you never have to miss a workout, even when you travel! I did […]

parfait

Fruit Parfait

PERFECTION! This high protein, low fat, high fibre recipe is literally perfect. Recipe: Mix the following together in a bowl to create a pudding consistency: 1 scoop of BSN ISOBURN Whey in Vanilla Ice Cream 3 TBSP of unsweetened vanilla almond milk In a glass parfait dish, place the following layers: 1/4 cup of mixed berries […]

written workouts poster

WW#2: Total Body Jump Rope HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A  Medicine Ball  Various Dumbbells and Kettlebells (or a 16-pound Jug of Kitty Litter) A Dr. Sara Solomon Cross Speed Jump Rope by Buddy […]

mex chicken cooked

Mexican Chicken

Mexican Chicken! I make this recipe all the time! Chicken can get very boring very fast. This gives it a nice zip! Plus you benefit from the high fibre content of the black beans, if you know what I mean Recipe: I present 2 options for this recipe: either your oven or your Crock Pot! […]

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Today’s Feast – Episode #3

Feast Your Eyes on This! So many of you write to me wanting to know WHAT I eat during my eating window. So this was my FEAST on Sunday March 2, 2014! SEQUENCE  The sequence is crucial. Read why: I Break my fast with raw veggies (ie. a salad): Raw veggies have high fiber and […]

written workouts poster

WW#1: Shoulder & Jump Rope HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Equipment Required: A Timer Shock-absorbing surface, such as interlocking floor mats A  Resistance Band Various Dumbbells and Kettlebells (or a 16-pound Jug of Kitty Litter) A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. […]

black bean blondies

PB2 Blondies

Black Beans are Back! Black Beans are my secret baking weapon: It’s a SWEET Bean! VERY high in fibre! You can substitute flour in your brownies, blondies, pancakes and cookies recipes with black bean puree. If your recipe calls for 1/2 cup of flour, then use 1/2 cup of black bean puree instead. Easy Recipe […]

workout 49 glutes abs jump rope hiit

Home Workout #49: Abs, Glutes & Jump Rope HiiT

Beginner, Intermediate & Advanced! Today’s 20-minute HiiT Home Workout targets your glutes and abs! My Mom demonstrates the beginner and intermediate exercises, and I demonstrate the advanced exercises. Do it with us! It FUN! Equipment Required: A Gymboss timer  Shock-absorbing surface, such as interlocking floor mats. A Bench or Stool A  Resistance Band Various Dumbbells and Kettlebells […]