Easy Paleo Shepherd’s Pie and a Simple Super Leg Workout

I wanted to make a healthy dinner for my parents that wasn’t the usual chicken, potatoes, and vegetable. I am not much of a cook although I do enjoy trying new things. We had thawed ground beef and leftover mashed potatoes from the night before so I decided it was time for the google to work it’s magic. A quick search lead me to nerdfitnessnerdfitness.com it’s an amazing website with lots of great workouts and community and recipes. I made a few tweaks to the recipe and used white potatoes instead of sweet potatoes for the sake of convenience.

Paleo Shepherd’s Pie:
1. Preheat oven to 350* F
2. Chop up potatoes and throw them in a large pot of boiling water. Can use sweet or white potatoes (4-5 small or 2-3 large)
3. Start cooking your chopped up veggies in a frying pan with ghee or clarified butter. I used 1 large onion, 2 large carrots, 1 can of peas, garlic (lots), and mushrooms (if you want-I didn’t use these since my dad hates them)
Spices I used: salt and pepper, cumin, paprika, a tiny dash of cinnamon, rosemary, and basil. (Will try oregano next time too)
4. Add the meat and cook until browned.
5. Stir in a large can of tomato paste and 2 tbsp of coconut milk. Let it all simmer.
6. Your potatoes should be ready to mash by now. I used a bit of ghee and another tbsp or so of coconut milk.
7. Get out a cake sized pan and put the meat/veg mix in there. Spoon your mashed potatoes on top and put in the preheated oven for 30 minutes.
8. Serve, eat, enjoy.
9. Always make the others clean up your dishes. You cooked, they clean! Haha just kidding, or am I?

I wanted to let you know too that you don’t have to workout for hours doing crazy shit all the time to achieve results. My leg workout the other day was simple, yet effective! I was sweating so much by the end. And I only did 3 exercises!

Start with an active warm up and don’t forget to activate dem glutes (I do leg and arm swings, bodyweight glute bridges and squats, mountain climbers, bird-dog, walkouts, and foam rolling)
The Workout:
1. Goblet Squats
2x warm up sets, then 4x work sets
2. Deadlifts

Again, 2x warm up sets, then 4x work sets

3. Hip Thrusts
You guessed it, 2x warm up sets, then 4x work sets

If you want to really kick ass finish off with a ladder workout (10-1 countdown reps) of the following:
Jump Squats
Burpees (with push-up)
Mountain Climbers

You’ll thank me later. Xo

A Great Workout Finisher and a Life Hack

I received the greatest life hack last week while I was shoe shopping. I’m not talking fancy heels, I’m talking sneaks! I own approximately 4 thousand pairs of running shoes. From Nikes to New Balance to those hideous Vibrams five finger shoes. My favourite pair is my Asics runners. They are big and white and wonderfully nerdy looking. Anyway, I went to SportChek to replace those oldies because they had a sale on and I found out the most wonderful news. I can buy the kids shoes size 7 and they are equivalent to a size 8.5-9 in women’s. FOR HALF THE PRICE! I know happiness is found on the inside, but seriously I felt happier after buying new shoes.

On another note, if you’re looking for a great workout finisher or just a sweaty quickie, try this:
Burpee and Box Jump Ladder!
10-9-8-7-6… Burpees
1-2-3-4-5…. Box Jumps
And then reverse and repeat. You’ll want to thank me and barf.

Matcha Matchy! New shoes pre-workout face so I still look cute.

Motivation-where do you find it?

Instagram, facebook, transformation photos, hot dudes, and sexy chicks…We are bombarded with “fitspo” images constantly (at least if you’re anything like me). At first I thought, “what a great way to motivate me!” but it turns out I was effin’ wrong about that. Every fitspo image that is a woman with a great 6 pack or booty just kept reminding me how I do not live up to that standard. And guess what? It is damn near impossible. Perfection is unattainable. I just kept feeling LESS THAN the athletic-looking girls and judging my body. Yuck. First of all, I AM MORE THAN JUST A BODY. I am a beautiful woman inside and out. And secondly, my body is amazing. It can jump and walk and play. It lifts heavy things! It hugs my favourite people. It can love and read and knit. Motivation is a feeling and feelings don’t last. They are up and down and come and go. True “motivation” is intrinsic and the more I love my body NOW, the better it becomes.

Although, I did have a bit of a motivating moment the other day. BACKGROUND: I have injured myself and have not been lifting weights, but I have still been eating like a bodybuilder (oops). A young man asked me if I was pregnant the other day! A. What an idiot! and B. Does he have a point? I am going with A on this one, but it has motivated me to clean up my diet a bit and get some more cardio in while rehabbing my back. I still love my body as it is, but there’s no harm in self-improvement.

Say No to body shaming and love yo’self!eff you fitspo

Taken from a great article on the fitspo subject: http://www.gurl.com/2013/10/01/most-annoying-types-of-fitspo-quotes

I don’t care what anyone says, I love Mondays.

This may sounds bizarre, but I always love Mondays. It’s the start of a new week, a new diet, a new goal, a new plan. I always feel so motivated on Mondays. For me, Sundays are the worst. I get so lazy and eat my feelings. Every damn Sunday. It’s weird, I should try to fix that.

Today, I started my goal of doing a 5 minute meditation every day for 10 days. I downloaded an app for my phone called, “Simply Being”. You can decide your background music/sound and time (5, 10, or more minutes) for a guided mindful meditation. Easy. I really enjoyed it in the comfort of my pajamas. A wonderful way to start the morning. It’s amazing that I can wake up with that many thoughts floating around in my head. It didn’t help that I had nightmares about the Criminal Minds episode I watched recently. Kidnapping and murdering. Every show. CREEEPY and I always get nightmares after watching it. And I am 31 years old.

Another great thing about today besides day 1 of meditation complete? 1 word: Deadlifts. I am constantly trying to improve them. And lift loads. But it doesn’t always work out that way… but today was good. I didn’t pull from the ground, I pulled from 2 risers and it made a huge difference. I did 185lbs for 4. Goal is 225. I can do it. I just need to be more consistent. As I said on Instagram (@fitkatieb), I look like I have to poop. In my head, I looked wayyy more awesome.



It was a sunny, but freezing cold day. I needed tea and a healthy meal. So I walked to David’s tea and got a birthday cake tea and came home and made spaghetti squash with ground chicken in tomato sauce. Um, ground chicken is weird. I can’t decide if I like it or not. I don’t think I do, but now I have enough for two more meals so I have to like it for a couple days at least. I think tomorrow I will cover it with avocado.. that should do the trick. Funny story-when I was in Haiti, I went to a restaurant and they asked me how I would like my chicken cooked. Once, I swallowed the puke in my mouth that came up, I requested “well-done”. I ate it and I didn’t die so that’s good.



I take horrible food pictures. But that’s Paleo ground chicken and spaghetti squash and green beans. I put a small amount of nutritional yeast on top for that fake cheesy flavour. Yum.

Oh, here’s another horrible (but let’s say cute!) picture: Image

Ok? Ok bye.



Some recent recipes for Paleo people: Sugar-free Sweet Potato Muffins and Easy Coconut Milk Ice Cream!

I am trying to get back into eating Paleo-friendly. My gut flora is sad and needs it. I, unfortunately, broke my healthy eating habits awhile ago and am struggling to get back. But I can and  I will.

Anyway, I was craving delicious carbs (as I always do at certain times of the month for some reason?!) and I found this recipe for sweet potato muffins. I am a person that likes food, so I made 6 giant muffins. No mini muffin tray in this house. Ridiculous.

These muffins are sugar-free, dairy-free, and nut-free.

Sweet Potato Muffins Done Right (adapted from www.fitwomenforlife.com)

1/2 cup coconut flour

1/4 cup almond flour

1/8 cup flax seed meal

2 tsp (I added way more than that) cinnamon

2 tsp. nutmeg

1 tsp. ground cloves

1/2 tsp salt

1/2 cup melted coconut oil (that reminds me, I have to add that to my grocery list)

1 tbsp vanilla extract

4 free run eggs

1 whole baked sweet potato (mashed)

1/2 cup unsweetened applesauce

That’s it! I didn’t take baking lessons, but add the wet to the dry or something.. mix it all up and put into muffin trays. Duh.I recommend “sifting” your coconut flour if you have a sifter or you know what that means. I am lazy, so I just vigorously mix my coconut flour so it doesn’t get all chunky.

350 degree pre-heated oven for 25-30 minutes or until a fork poked in the middle of them comes out clean or you’re just hungry and can’t wait any longer. Use a coconut oil spray to line your non-stick muffin tray if you need to (again, I am too lazy for that).

Ideas for sweetness: Honey (1/4 cup) or liquid Stevia (5 drops).  Ideas for fun: Add a scoop of protein, but would have to add a bit more of a wet ingredient (perhaps, unsweetened almond milk-1/4 cup?). Add nuts (walnuts, pecans). Nuts hurt my belly though, so they are out.

Also, I made a very quick and easy coconut milk ice cream (this is not totalky paleo, but can be) the other day which was to die for! You know when you put your can of coconut milk in the fridge overnight and then the cream separates from the water? yeah, well that happens and the coconut cream is delicious.

Step 1: Get rid of the the gross water.

Step 2: Take 2 tbsp of the coconut cream and stir it in your coffee and drink it while you make the ice cream.

Step 3: Take the rest of the coconut cream and add it to 1 scoop of Perfect Whey Vanilla Cream Protein powder or whatever protein powder you use.

Step 4: Mix it all together and add in 1 large ripe banana and mix it some more! Come on. Do it.

Step 5: If you like really sweet stuff, then add a few drops of liquid stevia.

Step 6: There really shouldn’t be this many steps, but I like how this is going. Freeze the sucker in a container for an hour or so then eat!

And now you can love me forever. You’re welcome.

Should I press “post” or not? Is it all worth it?

Sometimes, I like to think in absolutes. Could that have been the worst year, like, oh my god, EVER?! Why did I ever think I could be the best, healthiest, fittest, bloggiest woman?
But thinking in absolute black and white makes you sad. And being sad is not very great.
So the undertaking of the year has to be to change thinking patterns that are 31 years in the making. Simple, right?
I have had a year full of hardship as many people do. And dealing with it appropriately is something I was not doing very well…So I had to start all over again at life. What an opportunity!
I do know some things so that is good.
1. Love is real. And it’s all there is.
2. The universe is perfect and I am exactly where I need to be right now.
3. Exercise and daily meditation are my best friends.
4. Gratitude. I like that shit.
I am sure I know some more stuff, but that’s a good start with the important things.

Moving on…..tomorrow,  I am going to start a new meditation challenge. Every day for 5 minutes for ten days. I like the idea of a 10 day challenge. It is totally do-able. And seems important or something.

Until then.

If I hear “New Year-New Me” one more time…..

Just kidding, I’m totally guilty of saying that and guilty of insta-gramming photos of food, workouts, and cheesy motivational quotes. But whooooo currs? I’m into it and it makes me happy. Thats my thing right now….just focusing on happy right now. No more of this restricting everything I’m eating, comparing myself to others, and obsessing over being super lean. That does not make me happy. actually, it makes Katie go cray-cray and not in the silly, fun way. I’m focusing on being positive and getting stronger in the gym. So there, new year-new me.
In terms of foodie-ness, I’m doing the ahem mostly Paleo thing. I love whey protein and Greek yogurt too much right now to give them up. But I’m avoiding added sugars and all grains and that makes my belly happier. So sorry to all you strict Paleo eaters…you’re awesome, I’m not….. My breakfast is usually eggs, avocado, veggies, sometimes organic sausage, and fruit. Lunch and dinner is grass-fed/finished or at least organic meat and veggies, sometimes sweet potato. Snacks, snacks are a different story. I love snacks. Greek yogurt mixed with whey protein, almonds, macadamia nuts, and Paleo coconut flour muffins from the balanced bites website. I could probably benefit from reigning the snacking a bit actually. Oops. ;)
My workouts are the best part of my week. I’m trying to keep posting them on Instagram (@fitkatieb) and writing them down to keep track of my progress. I’m using my Kettlebells at home for conditioning workouts and trying to hit the gym for barbell work (squats, deadlifts, presses, etc.). They might be baby weights for now, but I’m going to keep increasing them every week.
Any who, it’s been a kinda rough start to 2013, but it’s my 30th birthday year and I wanna be happy forever so I have to keep smiling and being striving to be the best almost 30-year old (scary!) me.

As always, ‘scuse the typos, I’m using my iPad and I’m bored of proof-reading my own crap.

Well that didn’t go well….

Let’s reflect. Setting goals….Hmmmm….Remember that SMART acronym? I should’ve remembered that last week when I thought I would be able to slay the sugar dragon! At Christmas! Silly Katie. But we don’t learn if we don’t fail once in awhile, right?
Out of the past 8 days, I’ve succeeded at eating sugar-free only twice. And binged about 4327994-billion times on cookies, chocolate, turkey, baileys, chocolate….you get the picture. I didn’t even manage to stay gluten-free. And I’m paying for it. The unhealthy foods make me unhealthy and not only do I see it in my bloated belly, but feel it too. Headache, muscle aches, pimples, GUILT, etc. No fun! Although I did enjoy the damn cookies at the time-It’s not worth it in the end. I did, however, manage to train well and exercise this week almost everyday, but avoided my heavy lifting routine as I was travelling so much. I will get back to some good ol’ squatting and deadlifting Thursday.
Anyway, back to the not-so-fun, but necessary part (diet!):
So there’s this awesome 21 day sugar free challenge at Balanced Bites starting January 1st and I’m in. The website is super helpful and I’m looking forward to having the support even if it’s only Internet friends. Basically, it gives you a table of ‘yes’ and ‘no’ foods and it is mainly paleo (but some full-fat dairy allowed). The official kick-off is January 1st, but I will try to maintain pretty high standards up until then (with exception of booze on New Year’s). I’m planning on recording my daily eats on here in order to stay accountable. I’m also trying to upload tis yes/no list, but it’s no worky.
That’s it, that’s all. Time to move on and not dwell in my failures. Goodnight.