10 Fitness Tips from North Americas Top Trainers

1. Follow the 80-20 rule, Eat whole unprocessed health food 80% of the time and occasionally treat yourself. “Jillian Michaels”

2. It takes 28 days to change a habit, and one of the best ways to shift a bad habit is to replace it consistently with a healthy choice. “Mandy Ingber”

3. Eat 30-50 grams of fibre per day. “Bob Harper”

4. Learn how to soak, ferment and sprout as part of your cooking regimen. “Ben Greenfield”

5. No matter who you are or what you do, you probably sit too much. You can—and should—try to sit less. “Kelly Starrett”

6. You can’t out train a BAD diet. “Dolvette Quince”

7. Fast for 12- 16 hours each night. “David Zinczenko”

8. Eat a large glass of water before EVERY meal. “Bob Harper”

9. Break through or break down. Rather than back away, throw yourself into a high-intensity workout. “Mandy Ingber”

10. For anybody looking to transform, you have to implement small changes, and allow them to develop over time. “Chris Powell”

CLEAN Peanut Butter Cookies

So  I adapted this recipe from your traditional peanut butter cookie recipe, it tastes almost identical and it’s been tested on children (generally my toughest critics!) I more or less swapped out unhealthy processed ingredients for nutrient rich healthy ones, so now even though they taste like a treat they still work as a healthy snack.

  • 1 cup coconut oil- room temperature
  • 1 cup coconut sugar ( I use coconut sugar because it doesn’t spike your blood sugar levels as much as other natural sweeteners i.e. honey, maple syrup or agave, also it has a texture similar to brown sugar so it’s texture works well in a cookie recipe.)
  • 3/4 cup chocolate chips (If you can buy organic and/or with the highest percentage of cocoa)
  • 2 large eggs, room temperature preferred (or if vegan use chia eggs)
  • 2 teaspoons vanilla extract
  • 1 cup natural peanut butter- no added sugar!
  • 1.5 cups oat flour- just take regular rolled outs and blend them into a fine powder
  • 1.5 cups gluten free baking flour- I use Cloud 9, but really any reputable natural brand of your choice is good
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda

1. Mix your oil and sugar until creamy and totally incorporated, then slowly add your eggs and vanilla.

2. Mix your dry ingredients in a separate bowl and slowly incorporate into your wet.

3. Let batter chill for a couple hours.

4. Roll into small balls (recipes makes roughly 24 small cookies) and press with a fork, place on a baking sheet and bake for 11 mins or until the edges are golden brown. ENJOY!! :)