More Posts from the Blog

workout 50

WW#7: Arms & Abs 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 Bench or chair An ab wheel A RumbleRoller Foam Roller Various Dumbbells (~10 to 25 pounds) A Dr. Sara Solomon Cross Speed Jump Rope by […]

up day pancake

Alternate Day Pancakes

Attention Alternate Day Fasters! Pancakes every day! Huh? How? What? Keep reading! If you follow my approach to Alternate Day Fasting, that means you fast for 36 hours on alternating days. The good news is that you don’t have to eat zero calories during these 36 hours (which are referred to by Dr. Johnson as […]

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. […]