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Sunday, 27 August 2017

Back to Routine after VACAY

Coming back from vacation like, "YAS MONDAY, LETS GO!!!

Wait, I'm joking right?? Society has made us believe that the start of a new week has to SUCK 
- that we have to slog through our mundane, day-to-day routines just to wait for the weekend, no matter how much we dread it. 

WHY is that the norm? Why is that even a THING? I ain't about that anymore!! I need PURPOSE in life. Every day not just Friday night to Bedtime on Sunday.

This Coaching Biz is so much more than just nutrition and exercise. It's helped me find MY Purpose & Passion. It's given me something that fuels me and allows me to serve others. 

I'm 32 years old. 
I have 2 boys. 
I went to school to be a legal office assistant. 
I work a day job, have a side gig and volunteer at my kids activities. 
We go camping and do lots of fun family activities. 
And I like to eat and sleep plus I also love Netflix and a few choice shows!!
But I can STILL do this business. And so can YOU. 

If you're ready for some sort of change - some sort of positive light - and more accountability on your health and fitness journey, let's talk!

I'm just a message away!!

But seriously I'm excited for this week as Gord and I are jumping back into Shift Shop 110% again!  If you follow me on Facebook or Instagram you know that I worked out while I was on vacation BUT I didn't do a Shift shop workout EVERY day and I def had treats!  So I'm looking forward to getting back into our routine again and I made up another meal plan I'm pretty excited about too!  

Click the image of my meal plan below to access the PDF document with clickable links to the recipes!

This plan is pretty much the same through the week and then I switch things up for the weekend to keep things exciting and yummy too!!!  

If you are wanting more info on this program and how you can join my Shift Shop Accountability group shoot me an email and lets chat!  I"d love to hear from you and talk about your health and fitness goals!  

Friday, 11 August 2017

Crystal's Friday Favs

Friday Favs!!!! 

I wanted to share a few of my Fav finds that are rocking my world right now!! Cause I think we all love getting recommendations on awesome items others are using or hearing about great deals! 

I've got some must have items and I think all my friends would love to know about!!  So I’ve written this blog post with all my top Friday favs including:

My Fav Pony holders (amazing for thick hair)
The Best NO SHOW socks I’ve found!
My cheap and perfect LIVE Video Tool
And More! 

I'll start with my absolute favourite Pony holders right now!  I got ONE of these from my coach when I was in Texas in May and I didn't think much of it until some of my fit girl community friends started asking where they could get more... So I tried it after hearing them rave about how they didn't put a crimp in their hair after putting it up for a workout and they stayed in their hair during the whole workout!  

Well they weren't lying!  I tried and it I seriously have used the same Pony holder every day since then! (I'm not exaggerating) It hasn't broken and it stays in all day or all workout and holds that messy bun like no body's business!  I just ordered a pack of them off Amazon but I haven't even had to open them yet cause my ONE is still going super strong!  LOVE LOVE LOVE these L. Erickson Grab & Go Pony Holders!

Link to where you can find them: L. Erickson Grab & Go Pony Tube - Black

Ever wonder how I film my live videos or workout videos from my living room!?? I have one of these Suction Cup Cell Phone holders clamped onto a large Adams peanut butter jar!  No JOKE!  It's the perfect height when propped up on a side table in my living room and holds my phone steady!  I also use it when I go LIVE on facebook or host a team training every week for Team Synergy!  I also have one in the car just in case I need to do an impromptu training video or LIVE! I order them off amazon for my team as well to give them as gifts for achieving their first few goals in their business!  Love these cheap little clips!

OK this next one has ALWAYS been a love of mine but more so this week it's become a staple after every workout!  My workouts this week have been bumped up to 45 minutes of intense training and while I'm loving it and vibe-ing during the workouts..... after they are over my body is pretty DONE! Not only does this quick to make shake taste like chocolate milk (YUM) but it seems to help me recover from that post workout muscle drain I've been feeling and reduce muscle soreness! 

It has Pomegranate extract in it which I've learned is a  powerful ellagitannin-rich extract that is scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It’s a recovery-enhancing ingredient that helps muscle strength recovery, especially after intense workouts and is best take about 30 minutes after exercise! If I was doing a marathon or training for a triathalon or something of that nature this would be a staple for me post event 100%!

I'm ALL about the no show socks... but here's the thing, many of them slip off your heel and into your shoe which causes a whole other issue of having to try to wedge your finger down to fish them back up or if that doesn't work you have to take your shoe off entirely and fix your sock.  Not cool!  I asked Gord (my hubby) to pick me up a few pairs of no show socks before we left for New Orleans and he grabbed some Under Armour ones for me.  Well Let me tell you, these are the best ones I've used (better than Lululemon)!!  

They stay on ALL day or during the whole workout and never slip down!  These ones seems to be SLIGHTLY higher than the Nike ones I've used before but you still can't see them in your runner and that seems to make the difference in them staying up and not slipping down!  YES!!  

Next up is this super cute and comfy Lululemon Define Jacket!  I'm usually a pretty "Cheap" person and don't love paying a lot for one item... but this jacket has become a lovely staple which I can wear to work, at home or pre-workout.  It's super versatile and because I got it in black I can put it over anything!  Plus it fits great.  I'm 5' 1" but I don't like hoodies that are too short or too long.  Some just look weird on my as they are too long but I really don't like the super short ones either!  This one sits perfectly on my smaller frame (I think) and fits so well!  Highly Recommend if you are looking for a new zip up!! 

Sunday, 30 July 2017

Shift Shop Meal Plan Cheat Sheets

I've been busy creating this weekend!!  When I followed the 21 Day fix meal plan I found that having simple printed sheets where I could tick off the container I had used for the day super handy!  So because the Shift Shop Meal Plan actually changes from wee to week I figured that I would get to work and build some printable for the Shift Shop Meal Plan as well!

I personally just print these off and put them into a sheet protector, then I am able to use a dry erase marker and check off the containers through out the day as I have consumed them.  I have been building pretty structured meal plans for us as well but I do find that on days when your schedule gets a little wonky these are super nice to have.  Plus on the weekends I do tend to go off the regularly scheduled meals a little and mix things up so it helps to keep track of what I've had so I know what I have left. Check out our Shift Shop Meal Plan from last week! This weeks will be up on the blog soon too!

With each plan I have created a printable PDF document linked below so that you can print off which ever Shift Shop Meal Plan you are on.

Shift Shop Plan A


Shift Shop Plan B


Shift Shop Plan C


Shift Shop Plan D


What is Shift Shop???  Check out this blog post I did about the program and how it works!

Friday, 21 July 2017

Shift Shop Meal Plan Week 1

Wahoo!!! I'm starting a Brand New Program on Monday morning and I'm ready to crush it! I'm committing to following the Shift Shop meal plan 100% and workouts each day for the 3 weeks. Yes it's summer time and Yes I know there will be temptations but I'm excited to commit to this program and share my results! Plus we go camping a few days after we finish the program so I think I'll be feeling bathing suit ready for our trip!

I will be following Plan A of the Shift Shop Meal plan so I've put together a plan for myself for the week and one for Gord as well since our plans differ by a few containers! Gord will be following Plan D and if you would like to check it out you can get a copy here:

Our Plans are super similar obviously because we will be eating the same meals but he just gets more food (lucky)!! Although he is feeling a bit concerned about eating it all!

I'm just excited for a few new recipes and to get back on track following a program fully! We always eat clean and workout but there is something about following a program from start to finish and really committing to it, seeing results and sharing that with others!  

I'd love it if you followed me over the summer as I "Snap" my way through this program and share over on Instagram and facebook too! You can follow me on Snap Chat just search the user name: crysp30 on Snap Chat to follow me! I share all kinds of fun family and life stuff there and I love it because it's just a little more chill and fun!!

OK here is my meal plan for the week! AND if you are following the shift shop make sure to join our Shift Shop Test Group!!!

Monday/Wednesday/Friday/Saturday Meals
Breakfast: 1 Red: 2 eggs 1 Green: ¾ cup sliced mushrooms, 2 green onions, chopped,  ½ medium tomato, chopped  ½ Blue: 2 Tbsp. shredded cheese
Snack: 1 Red: 1 scoop Shakeology 1 Purple: ½ banana
Lunch: 1 Red: 4 oz. grilled chicken breast 1 Green: ½ cup lettuce + ½ cup shredded carrot 1 Yellow: ½ cup black beans 1 Orange: 2 Tbsp. oil-based salad dressing ½ Blue: 1 ⁄8 avocado chopped
Snack: 1 Purple: 1 small apple 2 tsp.: 2 tsp. nut butter
Dinner: 1 Red: 4 oz. grilled salmon 1 Yellow: ½ cup mashed sweet potato 1 Green: 1 cup steamed broccoli

Tuesday/Thursday/Sunday Meals
Breakfast: 1 Red: ¾ cup Greek yogurt, reduced-fat (2%), plain 1 Purple: 1 cup mixed fruit,1/2 spoon: ½ Tsp Nut butter 1 Orange: 4 tsp chia seeds
Snack: 1 Green: Sliced Cucumber, 1 blue: Avocado, mashed (¼ medium), ¼ tsp curry powder, ¼ tsp garlic powder
Lunch:  Chickpea Curry with chicken 1 Red, 1 Green, 1 Yellow, ½ Spoon (Recipe below)
Snack: 1 Red: 1 scoop Shakeology 1 Purple: 1 cup blueberries
Dinner: Healthy Turkey Hash 1 Red: 4 oz. ground turkey  1 Yellow: ½ cup cubbed potato 1 Green: 1/2 cup chopped bell peppers ½ cup Onion


Mushroom Tomato and Cheese Omelette 

(M/W/F/S Breakfast) 1 Green, 1 Red, ½ Blue

2 eggs
Ground black pepper (to taste; optional)
Nonstick cooking spray
¾ cup sliced mushrooms
2 green onions, chopped (reserve 1 for garnish)
½ medium tomato, chopped (reserve a small amount for garnish, if desired)
2 Tbsp. shredded cheddar cheese (½ oz.)

1. Combine egg whites and pepper, if desired, in a small bowl; whisk to blend. Set aside. 2. Heat small nonstick skillet, lightly coated with spray, over medium heat. 3. Add mushrooms, green onions, and tomato; cook, stirring frequently, for 4 to 5 minutes, or until tender. Remove from skillet. 4. Place eggs in same skillet; cook, over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. 5. When eggs are almost set, add mushroom mixture and cheese; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half. 6. Garnish with green onion and tomato, if desired.

Chickpea Curry with Chicken 

(makes 4 servings)  1 Green, 1 Red, 1 Yellow ½ Spoon
1 Tbsp. olive oil
1 lb. raw chicken breast tenders
1 medium onion, chopped
3 cloves garlic, crushed
1 tsp. ground cumin
½ tsp. mustard seed
1 tsp. ground turmeric
1 tsp. ground coriander
1 tsp. chili powder
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (14.5-oz.) can low-sodium diced tomatoes
1 cup low-sodium organic chicken broth

1. Heat oil in large skillet (or wok) over medium-high heat. 2. Add chicken; cook for 4 to 5 minutes, turning once, until golden brown. Remove from pan. Set aside. 3. Add onion, garlic, cumin, and mustard seed to same skillet; cook, over medium heat, stirring frequently, for 3 to 5 minutes, or until the onion begins to soften. 4. Add turmeric, coriander, chili powder, chickpeas, tomatoes, chicken broth, and chicken. Bring to a boil, reduce heat to medium-low; gently boil for 10 to 15 minutes.

Healthier Turkey Hash

Yield: 2 servings

8 oz. raw lean ground turkey
1 cup chopped onion
1 cup chopped sweet bell pepper
1 cup potato, peeled, cut into ½-inch cubes
1 tsp. dried oregano
1 tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)

1. Heat medium skillet over medium-high heat.
2. Add turkey, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until turkey browns and onion is translucent.
3. Add potato, oregano, and garlic powder. Season with salt and pepper if desired; cook, stirring frequently, for 6 to 10 minutes, or until potato is tender.

Shopping List

Fruits and Vegetables
Apple, small 4 each
Avocado, medium 2 each
Banana, large 2 each
Blueberries 3 boxes (6-oz. each) or 16 oz.
Broccoli florets 1 (12-oz.) bag or 6 large stalks
Carrots, medium 2 each or 3 oz. shredded
Lettuce 1 head or 1 (5-oz.) bag
Onion, medium 5 each chopped
Orange, medium (or mixed fruit of your choice) 3 each or 3 cups
Potato, medium 10 oz.
Sweet potato, medium 4 each
Mushrooms 2 small containers
Tomato 2 medium
Green Onion, 1 bunch
3 cloves garlic
Cucumber 2 large or 6 small
Sweet Bell Peppers 3 large

Cheese, shredded 2 oz.
Greek yogurt, reduced-fat (2%) plain 1 (32-oz.) container

Grains and Nuts
Chia seeds, ½ cup
Black beans, canned 1 (15-oz.) can
Nut butter (almond, peanut, or your choice) 1 jar or 10 oz. (3-week supply)
Vinaigrette (or oil-based salad dressing) 1 bottle or 12 fl. oz. (3-week supply)
Shakeology flavor of your choice 1 bag (30-day supply)
1 cup low-sodium organic chicken broth
1 (14.5-oz.) can low-sodium diced tomatoes
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
Ground cumin
Mustard seed
Ground turmeric
Ground coriander
Chili powder
Olive Oil
dried oregano
garlic powder
Chicken breast, boneless, skinless, 2 lb. 12 oz. raw
Eggs, large 8 each
Salmon, raw, wild-caught 1 lb. 5 oz.
3 X Turkey breast, ground 1 lb. 4 oz

Wednesday, 19 July 2017

Garden Berry Baked Oatmeal

Gord and I got back from New Orleans, where we attended and Annual Business meeting, late Monday night. Any time I return from a trip without the boys it's always family time the next day or night where we do whatever the kids want to do (within reason). Fraser woke up on Tuesday morning and informed me right away that we needed to go pick the berries right away! He was right! The berry patch in the back garden was full of golden raspberries and sweet blueberries. While we would likely have eaten many of them fresh, some little 4 year old decided that it would be fun to stir the bowl full of berries soaking in water with a stick while I watered the garden!!

While he had fun making berry soup, some of the delicate golden raspberries were squished. I fished several out while washing them again but seeing all these berries in the bowl, I decided to just make something with them rather than keep them in the fridge to eat fresh.

Obviously I love Baked Oatmeal and since I'm starting a new meal plan next week that doesn't allow for any grains (yikes) I figured I would make a batch of baked oatmeal with all of these beautiful garden berries!

I have posted several baked oatmeal recipes here on the blog including Peanut Butter Baked Oatmeal, Cranberry Apple Baked Oatmeal, Blueberry Almond Baked Oatmeal, Raspberry Almond Baked Oatmeal because I love to play with different flavours and I find that baked oatmeal is an excellent breakfast on the go!

This one is extra special because in has the sweetest golden raspberries grown fresh from my garden, but if you want to replicate it and aren't sure where to get golden raspberries, I have seen them at costco but you could also check the local farm market for them or swap them for any other berry! This recipe is versatile so use what you have on hand or growing in your own garden!

Garden Berry Baked Oatmeal


2 cups whole or almond milk
2 large eggs
2 tablespoons olive or avocado oil

1/2 tablespoon pure vanilla extract
1/4- cup honey
4 to 6 cups mixed berries , divided in half
2 cups rolled oats
⅛ cup chia seeds
1 teaspoon baking powder
1 teaspoon ground cinnamon
pinch of ground nutmeg
1/4 teaspoon sea salt
1/4- cup slivered almonds


Preheat oven to 375 degrees.
Lightly grease a 2-quart baking dish with olive oil or coconut oil. Set aside.
In a mixing bowl, whisk together the milk, eggs, oil, vanilla and honey; set aside.
Arrange half of the berries on the bottom of the dish and set aside.
In a mixing bowl, combine oats, chia seeds, baking powder, cinnamon, nutmeg and sea salt; mix well.

Add milk mixture into the oat mixture and stir until thoroughly incorporated.
Top berries with the prepared oat mixture, then arrange remaining berries on top.
Add slivered almonds over the entire mixture.
Bake for 40 to 50 minutes, or until the oats have absorbed all the liquid and the top has browned slightly.
Remove from oven and let stand several minutes.
Serve immediately OR cool it completely, transfer to a plastic covered containers and keep in the refrigerator for 4 to 5 days.

Recipe Notes

Top oats with plain greek yogurt for added protein.
You can also prep the baked oatmeal the night before and pop it in the oven the next day.

Tuesday, 11 July 2017

New Beachbody Trainer brings an exciting Shift!

Are you Ready???? Ready to rebuild your body? Reinvent your life? With the SHIFT SHOP, in only 3 weeks, you can lose up to 10 pounds — and go from where you are now to where you want to be. Coming to Beachbody July 12th!!!
The SHIFT SHOP is the first Beachbody program from the newest Beachbody Super Trainer, Chris Downing. He’s an elite functional fitness trainer who specializes in helping anyone — regardless of weight, size, or age — get into amazing shape fast.

I have tried one of the workouts and I've gotta say I'm truly excited for the program and can't wait to grab my copy while I'm in New Orleans this week for our Annual Meeting!  I'll be starting the program when I get home with my exclusive test group and I'm looking for 10 people to join me! 
The program starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the BURN. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating. 
The results when you cross the finish line? Stunning. I've been checking out before and after photos from the test group participants and I'm amazed at the results!

What Is the SHIFT SHOP?

The SHIFT SHOP is a ramp-up fitness program. Chris makes it easy for you to start. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. Plus, he makes it a lot of fun.
Week 1, Chris uses shorter, 25-minute workouts that’ll help you stay focused and committed. And you’ll be eating a healthy balance of carbs, protein, and fat.
Week 2, just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus, you’ll cut back on the starchy carbs, while revving up the proteins and veggies.
Week 3, it all comes together. Seven days of higher-intensity workouts, while eating clean. This is your grand finale.
PLUS  there’s even a modifier you can follow, so you can always get through all the moves, and still get a great workout.
What can you expect after 3 weeks in the shop? Nothing but results. Your body should be leaner, faster, stronger. And because Chris will be shifting you toward a healthier mindset as well, you’ll be able to build on these accomplishments for the rest of your life.

What makes the SHIFT SHOP so effective? 

There’s a good reason why the SHIFT SHOP is your perfect on-ramp to fitness. You will stay committed, because it’s only 3 weeks. You won’t feel intimidated, because Chris slowly ramps you up, and there’s an incredible modifier to follow. You’ll also face no limits. Because just when you think you can’t possibly do that last rep, Chris will get two or three more out of you. Truly he is a motivator at heart and that's a HUGE part of why I'm SO excited to start and finish this program with him! And because you’re shifting your mindset as well as your body, you’ll be able to build on these achievements for the rest of your life. 

What makes the SHIFT SHOP unique? The SHIFT SHOP uses a revolutionary “ramp-up” method that starts you off slow—then gradually increases the intensity week by week—all while refining your nutrition. In Week 1, you start with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. Starting in Week 2, you’re pushing a little harder, for 35 minutes, and consuming more protein to fuel the burn. But it’s nothing you can’t handle. Then in Week 3, your shift has kicked into high gear, with intense 45-minute workouts and clean eating. 

What’s Included in the SHIFT SHOP?

With the SHIFT SHOP you get:

8 workouts that start slow, then accelerate. 
Jump Start Guide that helps you start achieving your goals on Day 1
Agility Markers that can help improve your coordination and agility
3-week calendar
The Simple Shift Nutrition Guide
— all specifically engineered to help you achieve maximum results. 

You have TWO options to access the program and participate in my 3 week exclusive Shift Ship Test group.  

Option 1: Shift Shop DVD & Shakeology Challenge Pack

• SHIFT SHOP DVD Base Kit (including 4 color-coded Beachbody Agility Markers). 
• Your first 30-day supply of Shakeology. 
• FREE 30-day trial membership to Beachbody On Demand which includes unlimited, total access to every single program—even all Beachbody On Demand exclusive workouts and future releases. Your membership also includes access to Beachbody’s cooking show—FIXATE.
• Portion Fix®, the easy-to-follow nutrition system with seven color-coded containers (to make meal prep even easier), a Shakeology shaker cup, and a guide packed with recipes and everything you need to know to maintain healthier eating habits. Please note: This is the same offer as the existing Annual All-Access Beachbody On Demand & Shakeology Challenge Pack.

Option 2: SHIFT SHOP Annual All-Access Beachbody On Demand& Shakeology Challenge Pack

• Streaming access to the SHIFT SHOP Base and Deluxe workouts and printable fitness tools (including digital printable agility markers; physical agility markers sold separately). 
• Your first 30-day supply of Shakeology. 
• Your Annual Beachbody On Demand Membership which includes unlimited, total access to every single program—even all Beachbody On Demand exclusive workouts and future releases. Your membership also includes access to Beachbody’s cooking show—FIXATE. 
• Portion Fix®, the easy-to-follow nutrition system with seven color-coded containers (to make meal prep even easier), a Shakeology shaker cup, and a guide packed with recipes and everything you need to know to maintain healthier eating habits. Please note: This is the same offer as the existing Annual All-Access Beachbody On Demand & Shakeology Challenge Pack.

You can also choose to swap out shakeology for the Performance Line! 

What if you already have your Annual All Access BOD Membership? 

You can access the Shift Shop workouts on July 12th with your BOD Membership!

HOT TIP: Want to accelerate your SHIFT SHOP results? The Beachbody Agility Markers serve as directional targets that help improve your reflexes while building your coordination, speed, and endurance. Order your Agility Markers now so you can hit the ground running!


Can the fitness guide, eating plan & workout calendar be downloaded?
Yes. Program materials can be downloaded on Beachbody On Demand. Sign in to BOD, select the program and click "Program Materials."

How many calories and pounds can I expect to burn?
Weight loss & calories burned per workout depends on the individual.

What kind of results can I expect?
Individual results vary, but if you follow the nutrition plan & workout calendar every day, you can reach any realistic weight loss goal. 

What supplements are recommended for this program?     
Enjoying this superfood supplement shake with the SHIFT SHOP is a game-changing routine that can help your customers lose weight and maintain healthy energy. Available in nine delicious flavors. Order your's here or score the best deal with the Shift Shop and Shakeology Challenge Pack!

Will Shift Shop be available to stream on Beachbody On Demand?
Yes. Beginning July 12th, 2017 Stream the SHIFT SHOP with Beachbody On DemandMembership:
 • Stream the SHIFT SHOP workouts and access digital program materials (Jumpstart Guide, Simple Shift Nutrition Guide, 3-Week Rapid Rebuild Calendar) from your laptop, smartphone, tablet, or TV!  

Got Questions??  Shoot me an email or message over on Facebook and I'd be thrilled to help you see if this program could be a good fit for you and your health and fitness goals! 

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