Vegan Lentil Veggie Soup – Crockpot! 

Cold days = Warm soups! 

Busy day at my house as I’m working all day and I want to come home to supper already made, so out comes my crockpot- my savior! 

This is such an easy soup to make and takes literally minutes to prep! 

Veggie Lentil Soup 

1.5 cups of dry lentils 

1/2 bag of little gems potatoes

2 stalks celery

2 large carrots 

1/2 onion 

1 can six bean medley mix (rinsed/drained)

1 28oz can diced tomatoes 

1 carton vegetable broth  

2tbsp each of garlic powder, cumin,chili powder 


Put lentils in bottom of crock, then add veggies except spinach!  

Cover with beans, tomatoes , spices and broth 

Cover and let cook on low for 6-7 hrs. 

Serve with a big hunk of bread and you got a meal! 


Mexican Quinoa – Vegan 

Hear hear to one pot wonders! 

Made this epic awesomeness tonight and it was Delish! 

Here is how to make it 

In a large skillet add 1 cup canned chickpeas, 1 cup black beans, 1 cup frozen diced onions/peppers, 1 can diced tomatoes, 1 can corn, 1 cup vegetable broth, 1 cup quinoa. Add in 2 tbsp each of garlic powder, cumin and chili powder. 

Cover and let simmer on low-MED heat for about 25-30 minutes. 

Top with Daiya cheddar shreds 

Top with cubed avocado and Boom you got yourself a meal!

Vegan plant based goodness! 

You are welcome! 

Staying Fit Over The Holidays

*This post has been written as part of the GoodLife Blog Ambassador program, however all opinions expressed are my own.

Let’s be honest here , we all love to indulge over the holidays because it is so easy to do. Everywhere you look there are delicious high calorie lattes, baked goods and big giant meals to consume. So how does one not give into temptation and stay on track to fit?

Here is how I plan on doing it and it may not be the same as you but I like to keep things simple and not put too much stress on myself.

1. Do not stop going to the gym! Most gyms are open right up to Christmas Eve and open again Boxing Day – so really use Christmas Day as your rest day. You can guarantee I will be at GoodLife Fitness during the holidays.

2. Do not forget to calculate those liquid calories which are so easily consumed. Everything from flavored coffees to fancy schmancy cocktails add up. Stick to coffee with a sugar free shot and liquors that a low cal. Alternate with water between those cocktails to ward off dehydration.

3. Track your food intake. I log all my meals into MyFitnessPal and it keeps me accountable for what I put in my yap! Nibbles here and there add up folks- track those calories!

4. Get outside! Going to a gym may not be your thing so get the family together and go for a walk, trail hike or throw snowballs at each other. Any physical activity you do is worth it. Sitting on the couch watching Xmas movies is fun but let’s be real, we’ve seen them all a hundred times.

5. When at a holiday party – skip the high calories snacks and head over to the crudités! Eat those raw veggies first, fill up on them. Feel free to dip into some hummus but stay away from the fried spring rolls !

6. When shopping at the mall, park from the the entrance and walk. Don’t take the escalator – use the stairs. Walk walk walk!

Lastly, enjoy yourself. It has been a long 12 months and you earned the right to a few cocktails and some fun. Just do not overdue it and know that a brand new year is right around the corner.

Have a little fun!

Transformation Tuesday and a Run

I am feeling very blessed today.

First off , the amazing folks over at FITFLUENTIAL did a #transformationtuesday story about me  

You can read the full story here Dawn’s Story it’s a great read! 

I am feeling so blessed to be able to share my weight loss journey with so many people. We all have our struggles and obstacles to over come but we can’t quit. Keep going and keep doing what works for you and do not compare your journey to others! This is your story your chapter to write. 

Now onto my RUN! 

After my physio appt yesterday I was 100% running today and I did just that! I started out at a nice easy pace and quickly realized I ran my first mile in 9:55  

After 7 weeks immobilized I had no idea I could. The second mile was going equally amazing until we had to evacuate the gym due to a fire alarm, dammit I wanted 2 sub 10min/miles. Oh well, I ran 4 miles in 45 minutes people! This is huge! My pain/comfort level was around a 4 out of 10 and my tendon felt tight near the end.  

I definitely need new treadmill shoes with max stability – the Mizuno Sayonara have about 1000 miles on them! Shoe companies please feel free to send me samples! Wink wink nudge nudge! 

I promptly did my 15 min of post run stretching and I cannot wait for tomorrow because I GET to run and yes it is a privilege. 


Physio-Is it really necessary? 

So I am looking for some honest feedback  about your thoughts on physio. 

Today was my first day and basically just a consult and determine my abilities and strength. It was about 50 min and here is what I learned 

Not Much! 

I did the whole patient history thing, told him all about my issue, gave my bone scan results and then this 

I had the ultrasound and this little shockwave thingy. Then he asked me if I know how to stretch my calves. Yes sir, I do. I stretch everyday post workout. All this to the tune of $80. He wants me 2x a week at $60 so he can teach me stretching exercises. 

How about no. Here’s the thing, I can and have “you tubed “many stretching videos for this and have been doing them for a few weeks now. Seeing as it is the Xmas season $120 / week can be used for a much better use. 

Here is my thoughts – I will continue to stretch on my own daily at the gym. I will return to training very easily and gently and do physio maybe 1x every 2 weeks, seems fair to me. 

This isn’t a surgical issue but simply tendinopathy issue so what do you think? Can I rehab myself? Can I don’t deplete my bank account and strengthen this on my own? 

Tofu Scramble 

This is quite possibly the easiest yummiest breakfast ever. 

You take a block of extra firm tofu , cut off a 1/4 piece,wrap it in paper towel and squeeze the shit out of it. Meanwhile microwave a medium sweet potato for about 5-6 minutes. 

Add 1 tbsp oil to a fry pan, crumble in tofu, add 2 tbsp black beans and corn . Take the cooked sweet potato and remove skin, put it in the fry pan. Add taco seasoning ,salsa and 1 tbsp nutrional  yeast and Bob is your uncle! This made 2 servings  

So easy, so good 


Top with the creamiest avocado slices – You are welcome ! 

Lentil Lasagna 

Meatless meals are back in action for this girl. 

After doing the Keto thing I realized I felt better when I ate more plants  and fruit, so that’s what I am going to do. I decided that my love for lentils had to inspire a favorite comfort meal- lasagna! 

So here is how it went down! 

You will need

12 cooked lasagna noodles

1 jar of pasta sauce

1 28oz can of diced tomatoes

1 cup dried lentils 

Italian seasoning and garlic powder

Shredded mozzarella cheese ( I use the pre shredded kind in the bag because I’m lazy like that) 

Step 1 – boil the lentils in about 2-3 cups of water until tender. Keep an eye on them in case you need to add more water. Once liquid is absorbed and lentils have cooled, mash them up – I use my hands because that just works best. 

Step 2 – add the pasta sauce ,tomatoes and seasoning  

Step 3- start layering! In a greased 9×13 pan layer 3 noodles – then lentil sauce then cheese . Repeat 4x  

It should look like this beauty  

I added a little extra old cheese on top – because I love cheese. I swear this pan weighs 20lbs.

Step 4 – cover with foil and cook for about 45 minutes at 350 degrees then remove foil and broil the top for about 3-5 minutes 

 Ta Da!!!! 

Holy cheesy yummy! Serve with warm garlic bread and you have a carbtastic meal. 

GoodLife Fitness and ParticipACTION 

GoodLife Fitness and ParticipACTION are teaming up to get Canadians started on the path to an active and healthy life. From November 22-30, GoodLife is hosting a ParticipACTION Open House, and will be giving Canadians access to all clubs across the country, for free!
Here is how you can get started on your own fitness journey or spread the word to your friends and followers

Sign Up for a FREE 7 day pass
Activate the pass any time between Nov 22-30, and have access to any GoodLife location for the next 7 days!
How to get started at the gym + facts and stats on physical activity, click on the link below

Get Started
So what’s your excuse? There is no time like the present to get out there and get started on your journey.

Cardio , I’m Back! 

I had my ortho visit on Monday and he confirmed that I have posterior tibial tendinopathy and need to still be in the boot. I start physiotherapy this coming Monday and the only thing the surgeon said was “wear the boot for comfort”. Um , ok?
Yes it feels so much better in the boot but I haven’t been told what I can and cannot do at the gym so I decided I am going to try some cardio, because it has been a long 5 weeks without it.
My home gym GoodLife Fitness has all the training tools I need to recover from this injury. Guess what ? Today I used the treadmill! Omg it was so liberating to be able to move and sweat again!

It took 33 minutes to “power walk” that 2 miles but I didn’t care, I was smiling from ear to ear!

I decided I needed to do more so I hopped on my favorite cardio machine – the Octane Fitness lateral elliptical

 Another 2 miles done! I felt great and had endorphins flowing after that. It just made my back workout eve better.
Now I know I need to pace myself and not go out guns blazing but this is huge!
I am ready to sign up for the Sulpher Springs 50 miler in May and this is my 2016 goal race. I need to be ready for this race.
I will not become a couch potato, I will get to that race! Come hell or high water!

You Can’t Have It! 

Ok , so let’s wrap up this week of Ketogenic eating. I lost 0lbs. I do not feel any different and I’m so sick of sausages and bacon. 

Here is what I learned from this experience. 

When you tell yourself ” you can’t have that” – guess what?  You want it even more! Yes I really really want a cracker because I love crackers! No I don’t want to eat just meat and eggs. 

I need fruit in my life. I love a banana and PB for a quick snack, a cucumber Sammie or just some crackers and cheese. Is this really so wrong? 

I have decided yet again that I will not label myself, restrict myself or tell myself NO. I will eat to fuel my body, I will consume protein and dammit I will eat a sub when I want it. 

I have successfully lost a lot of weight in the past 5 years so I need to just get back to the basics and eat to fuel. 

Everybody is different and just Do What Works For You. I am tired of trying to label myself as something and I need to learn to be better at just being me. So as of today I am just Dawn , broken runner on a path to health and happiness. I don’t need to be anymore than that. 

Happy Weekend, Be Active and Be Heathly my friends  


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