Keto Alfredo Chicken 

Being an injured runner sure does free up a lot of time. It allows me to research thugs that I’ve always been interested in but had no time for it. I was always consumed with running schedules and fitting training runs into my life. Seeing as I’m in the boot I have been researching this Ketogenic lifestyle and so far it fits me really well. 

Meals have been going good and I’m not getting bored yet, that typically happens when I try a new lifestyle. 

I whipped up this fancy ass meal for supper tonight and it literally took me 15 minutes to make it! 

Alfredo Chicken 

These are your ingredients

Add mushrooms , onions and garlic powder to a pan and sauté in olive oil or butter. When soft , add in the Ready to Eat pre cooked chicken strips, add in frozen broccoli , pour in heavy cream and parm!

Let simmer then add in shredded cheese. 

This tastes like a big ole comfort bowl of soup! Back in the day it would be served over penne with a French stick , but carbs are my enemy! 

Hope you enjoy! 

Keto Fat Bombs

After researching my little brain out I finally concocted a recipe that I love! 

This is a purely decadent little fat square that I will be noshing on. It is not my recipe and the original can be found here Diet Keto 

All you need is 

3/4 cup coconut oil 

150g of almond butter 

30 squirts of Liquid Stevia

50g unsweetened cocoa 

150g salted butter 

Get yourself a food scale people because I have no idea what grams look like. 

Melt the oil, almond butter and butter in a glass measuring dish then add cocoa and stevia. Mix well 

Pour into silicone ice molds and freeze for 30 minutes 

Next time I will add in unsweetened coconut flakes. 

Here’s the stats but basically just pure fat! 


Going KETO

I have been doing a lot of research over the past few weeks into a lifestyle that both intrigues me and scares the crap out of me. You see , the World Health Organization just labelled bacon a carcinogenic in sort. Yes, fatty foods are bad for you. Well, I am not one to just believe everything I read so I wanted to do my own little digging. 


I hold onto carb calories like no ones business. I look at a sandwich and gain 3lbs. When I first had my Gastric Bypass revision done it was nailed into my head to eat protein and little to no carbs. I did just that and 144lbs fell off me over the years. But to now introduce a Low Carb High Fat ( LCHF ) diet is confusing. It all stems down to the fact that you need energy throughout the day , eating carbs quickly turns calories into glucose causing you to crash quickly. Here is a link to a great read Keto genic Diet Resource .

This is something I’m willing to try, I am not saying it is going to be lifelong for me. My primary goal right now is to lean out. I do not need to make any gains in my size for lifting. My only issue will be when I do start running again, I know I will need some carbs.

So what is my daily meal plan going to look like? Lots and lots of eggs! 

My macro ratio that I’ve set into My Fitness Pal is fat = 70% protein = 20% carbs = 10%

Breakfast will be 2-3 eggs and pork sausages and coffee with heavy cream or coconut milk( from the can).

Post workout I won’t be consuming anymore shakes because it will cause my macros to be too high in protein. I will instead eat a hard boiled egg, cheese or Greek yogurt. 

Lunch will be a salad with full fat ranch dressing and a fat ( sausage,bacon and avocado) I might also have a steak or chicken with lunch. Tuna with mayo is another good lunch idea or salmon with mayo both on a romaine leaf. 

Snacks will be nuts( almonds or macadamia) , fat bombs, veggies and ranch, Quest Bars , deli meat and cheese roll ups, cheese strings

Supper will be chicken thighs, pork cutlets,steak, ham steaks, Italian sausages, beef burgers, meatballs wrapped in bacon &  all paired with either salad, broccoli, asparagus or green beans. 

I will still drink a ton of water and coffee and tea. 

My big challenge is getting bored of the same foods so I will definitely be trying out recipes so stay tuned. 

Fat bombs are going to be my best friend for noshing on in the car I just need to experiment with them. I also am going to need to make a Costco run pretty soon to stock up on meat and coconut oil.

Here we go! Happy Fat Days

Sunday Dinner – Pillsbury Chicken Pot Pie

I worked all day today so I wanted an easy quick prepare dinner for the fam jam. So I decided to make a pot pie, easy peasy style. 

Here’s the steps to making this dish 

Go to the grocery store and grab a rotisserie chicken and demolish it! Place all the meat in a baking dish, then cover the meat with frozen mixed vegetables. Then add 1 can of Progresso Chicken Pot Pie soup or cream of chicken soup. 

Then top with a package of Country Biscuits 

Cover with foil and bake at 375 degrees for about 25 minutes, remove foil and let cook another 5 minutes until biscuits are browned.  


The kids will love this easy peasy one dish meal that screams comfort food! 

Injured? Don’t couch it, move it!

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.

Are you suffering from an injury and can no longer participate in your sport of choice?

Don’t become a couch potato and use it as an excuse to hibernate, keep moving that body! There are many ways and activities that you can continue to exercise even if you are injured. Obviously you must use common sense and make sure you Dr is ok with it.

For me I have a navicular stress fracture and was non weight bearing and on crutches- BUT that did not mean my arms were broken.

Here are just a few exercises I did from the comfort of my living room. Grab a chair and some Dumbbells

 this is a great shoulder exercise doing 3 sets of 12 reps.

Then I moved onto biceps and triceps

  I also do hammer curls and alternate cross body bicep curls.

I have my cast off now so I was so stoked to take my boot to GoodLife Fitness for a proper upper body workout.

Here is what went down today, it was a doozy!


Barbell curls 30lbs 3 x 12

Hammer curls 20lbs 3×12

Side lateral raise to a T 7.5lbs 3×12

Front raise 7.5lbs 3×12

Shoulder Press 17.5lbs 3×12

Seated dual pulley cable row 55lbs 3×10

Straight arm pull down on cable machine 30lbs 3×10

Seated lat pull down 65lbs 3×10

Rock it Machine bicurls 65lbs 3×10

Rock it Machine shoulder press 40lb 3×10

Rock it machine dips 40lbs 3×10

Assisted pull ups 3×8


Rock it Machine Abs 40lbs 3×10 (front and obliques)


Leg raises 3×15

Donkey Kicks 3×15

Glute bridges 3×15

These were all done in my boot and I made no excuses. I have yet to be told I’m non weight bearing again so I will continue to work my upper body to death. I can’t do cardio so I’ll just lift weights faster with little rest between sets. I was super sweaty today so I definitely burned calories.

So if you are injured and can’t get to the gym, run, spin or do any heavy lifting – there is always a substitute and a way to modify exercise. Don’t hibernate and get fluffy, figure out what works for you. Go online and research exercises that will work with whatever injury you have. Stop making excuses and stay positive. Injuries go away, fat stays longer!

Let’s keep motivating and inspiring each other. Injured or not – WE GOT THIS! We will be back , stronger and fitter than ever.

Protein Balls and a Manitoba Harvest Hemp Giveaway!

Thank to Manitoba Harvest and #sweatpink I have been given a bag of #hemphearts to play with!

What is hemp you ask? Simply put, hemp is a super plant!

Food, clothing, rope, paper, building materials, animal bedding/herd, plastic, paint, fuel – the list of hemp applications goes go on and on. We like to call hemp the “green buffalo” as every part of the plant can be used. Hemp that is grown in Western Canada is primarily used for hemp foods. At the top part of the hemp plant you will find the hard hemp seed. This small seed “seeds” nutritiously delicious products like Hemp Hearts, hemp protein powder, and hemp oil.

Hemp has been around for centuries and has played an instrumental role in shaping our continent. Settlers were given free land if they grew hemp. The Declaration of Independence draft was written on hemp paper. Hemp materials were used in numerous war efforts. Hemp was integrating into modern life until it was ‘temporarily’ banned due to misconceptions.” Taken directly from their site! Hemp is a protein super food!

I have been asked to create recipe to incorporate these tasty nutty little gems and I figured lets pair them with some protein and make an easy out the door snack for all family members! PROTEIN BALLS!

Here is what is going to go in these little balls of goodness

4 scoops of protein  powder 

6 big tbsp peanut butter 

2 big tbsp almond butter 

1 package of Hemp Hearts 

2 tsp ground flax 

2 tbsp unsweetened coconut 

1/2 package of choco chips ( any flavor) 

2 tbsp unsweetened cocoa powder 

2 c large flake oats 

1 c or more water 

Here’s the YouTube video of the makings of my balls 

Protein Balls
The finished product will look like this 

Now I get to giveaway a bag of #hemphearts to one of you! You just need to promise me you have not already won this product from another SPA giveaway – ok? 
enter the rafflecopter giveaway starting at midnight tonight!

a Rafflecopter giveaway

Down but not out! 

Surgeon visit today! Results – IMMOBILE 


I have to be in a non weight bearing cast and on crutches until I get an MRI done. The navicular area shows both stress changes and tendinopothy from the bone scan. I need to stay off it until we know exactly what the plan is. On my way to the appt I did managed to snap a hospital selfie  

Go Jays Go lol. Any ways this cast will keep me down but not mentally. This is my bodies time to heal from a pretty hard summer. Running the GoodLife full marathon in May then 3 weeks later the Sulpher Springs 50k trail and then a week later the RUTs 50k kinda did me in! I continued to train hard all summer on my bum foot leading up to yesterday’s Scotiabank full ( which I did not run) . 

So now I will sit on my couch and crochet blankets, do upper body weights and plan out next summers races. I know I will be back, this is just a minor set back and my heart and my head still work . I am grateful! 

So here’s to not getting fat on the couch and just taking the time to heal my body. 

Happy running to my peeps! Keep at it! 

Head up wings out #Oiselle 

Navicular Stress Fracture – Now What? 

I’m officially in Da Boot!  

Now What? 

Well for starters it means I will Not be running the Scotiabank marathon on Sunday and this is mucho upsetting. I was honored to be selected as a Digital Champion for this event and my ultimate goal was to run and have a great time. Not happening. 

So let’s rewind as to how this all unfolded – and I’m super pissed! 

I had my bone scan done the end of September and I have been stalking my family Dr daily asking for results ( I needed to know if I was running ). I was told daily ” he’ll call you if there is anything wrong” . So I ran on Sunday and I was hurting – like ice and rest and elevate hurting. Called my Dr and politely asked to have the nurse call me asap. 

I decided to go to ER because it was hurting and will lying in the triage bed the nurse calls ” the Dr said if it still hurts you can come in tomorrow for an appt” – nothing else is said. I politely mentioned I was sitting in ER and that was not necessary. The ER comes in and says ” Dawn , why are you running with a stress fracture – you can’t be running you need to get into a boot asap” 

Me – ” huh , what ? I actually do have a stress fracture? Nobody told me ” 

She was a shocked that my family DR failed to convey to me said findings as they were clearly reported on my bone scan  

“Findings in keeping with mechanical stress changes of the navicular” 

Well well. I said I wouldn’t quit running until someone told me to stop and she did. 

I was sent to the fracture room to get fitted with an air cast and orders to see the ortho on Monday. 


I plan on hitting the gym 5x a week still and absolutely destroying my back, biceps, chest and core! I will continue to post my workouts because I know there are others in the same boat as me and I want to encourage and motivate them to stay active. 

So here’s to happy Bi building and no weight bearing activities for awhile. 

Goal # 1 – DONT GET FAT! 

Goal # 2 – STAY ACTIVE! 

Reebok Z pump shoes and Fall Running 

*This post has been written as part of the GoodLife Fitness blog ambassador program however all opinions expressed are my own.

The very generous folks at Reebok  Canada have given me a pair of Reebok Z pump shoes to try out for my Autumn training. I have taken these shoes on all types of terrain and the treadmills at GoodLife Fitness

These shoes have amazing stability and I know what that feels like, I’m an overpronator and these kept my feet nice and tight. The fact that you can pump the shoe to cushion your own foot is pretty awesome! I liked how my foot felt safe in this shoe. My ankles did not roll and I felt super snug in them. The trails were no match for these, we glided over tree roots and rocks!

 The shoe is lightweight , has no tongue and speed laces. You simply slide your foot in , pump it up and Go!  Only change I would make is a wider toe box . This is a shoe I believe in and I will continue training in them until the mileage adds up !

Happy Fall Running my friends!

Here’s to marathon training.

Why the Y can kiss my A**!

Oh boy , this girl is fuming! 

I am a very loyal gym goer and my home gym is and will always be GoodLife Fitness but I decided to activate my Y pass a few weeks ago so that when I needed a run I could go. 

Well , this past week they put up fancy shmancy neon signs everywhere with their ” Rules “. One of them being – cardio is limited to < 30 minutes from 8-11am and 4-8pm. Huh? What? This gym is never packed and I have never seen a line up for the cardio , if there was such a line up then yes I would abide by the “time limits”. 

Then this am was the kicker which led my to this mood  

I was on the bike this am with the other 5 people in the gym and I received an important business call, I had my ear buds in and I was talking into my phone quietly, when Mr ” 70 year old trainer” comes up and says – ” you can’t be talking on your phone ” I explained my situation and that I’d be off in a sec – Nope – get off the phone. I’m like well you are talking to that other old dude , what’s the difference? The number of people who stand around and “talk ” in that gym is phenomenal. What the fuck is the difference if I’m talking into a portable electronic device asshole. I’m not bothering anyone. I promptly left the gym to head to the crowded change room with the other seniors then threw my membership at the front desk and gave them some honest, heart felt feedback about their facilty – which is basically a Senior Rec Plex! If you aren’t 80 and with a walker you do not matter! 

Here is my biggest issue – I PAY THE SAME AS EVERYONE ELSE , so – why are you not limiting the number of reps/sets  a person  can do in the squat rack? I may have spent too much time on the mat stretching – better limit floor time? 

This is a joke ! 

I am an athlete , training for something. Do Not tell how, when or how long I can train for when I pay the same $$$ as every other member here! 

So it’s safe to say – today I told the Y to KISS MY ASS! You are no longer getting my money, I refuse to support you in the community and I will continue to train at my “Real” gym. 

Thank you for absolutely nothing! 

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