Monthly Archives: May 2012

My new favourite smoothie recipe, I call it AMVANCHOBANAPB!

Hello and Happy Monday everyone!! I hope that you all had a wonderful weekend.  So much excitement in the city of Ottawa with the Glebe Garage Sale, Race Weekend with 40,000 participants, and at the Glebe Community Center on Sunday there were 101 women (me included) who were participating in the 2nd Annual Yogini Yogathon!  We raised over $19000 at this event, it was an incredible day! I am definitely doing it again next year!  What’s better than spending a whole day with a group of amazing and powerful women doing yoga non stop??  I can’t think of anything I’d rather be doing…except maybe relaxing on the beach…

I just finished my morning snack and since it is “post something related to healthy food” Monday on my blog, I am going to share my secret recipe with you today!  What I love most about my protein smoothie is it’s quick and easy to make, tastes delicious and gives you tons of healthy nutrients and vitamins, it’s high in protein and low in calories, did I mention it tastes sooo good?? 🙂


Les’ AMVANCHOBANAPB Smoothie Recipe

1 cup of unsweetened vanilla almond milk (or water)

1 scoop of Vanilla or Chocolate Protein Powder (Isolfex Whey Protein Isolate)

1 banana

1 tbsp of all natural peanut or almond butter

1 tsp of cocoa powder (optional)

Blend all ingredients and enjoy!


It’s tough to take a picture of yourself looking good while drinking a smoothie LOL! Try it sometime and you’ll see what I mean!

I am always looking for new recipes to try so please please PLEASE share your recipes with me by commenting on my blog or send me an email or a private message on Facebook!


On a side note, I have recently mastered Crow Pose in yoga (seen below)…I found this quote today and really like it…I also remind myself and my clients of this on a regular basis…hope this can inspire you to challenge yourself not only with your workouts but your eating habits as well.


Never too old to lift weights!!

Wow today’s workout drained me so much that I have barely energy to pull my thoughts together 😦  Lucas has designed an insane workout for us (seriously it’s nuts!), good thing we only have one more week of it!  I have a feeling I’m not going to be able to walk tomorrow!  But I am starting to notice some results, so the hard work is paying off!

Speaking of working hard, my mom found, cut out and mailed me this awesome article (thanks Mom!) from the Toronto Star that discusses the importance of strength training for older adults.  I always love seeing the older men and women regulars at the gym because you can tell they truly enjoy it and that working out is a part of lifestyle and has been for awhile.  I only hope that I will be as dedicated as they are when I’m their age. On the other hand, it is more common to see many people over 50 who use the excuse “I’m too old” or “It’s too late now” or “what’s the point?” or “the gym’s not for me”.  Can you say EXCUSES!!

One of my most successful clients is a woman over 60 years old.  She came to me (3.5 years ago) having never exercised, was overweight and lacked motivation to workout.  She has been consistently strength training with me ever since and she has lost close to 60 pounds, gained almost 20 pounds of muscle, has shed LOTS of inches, increased her energy and endurance AND she has run numerous 5km races and finished her first 10km race last year!  Nothing stops this woman from working hard, so what’s stopping you!?

Most older adults lack motivation to change their lifestyles and are intimidated by the gym.  Having a personal trainer can help overcome these obstacles 🙂

I will finish off this quick blog post with a quote from the article…”you have to move it or lose it […]in order to fend off weight gain and stay (or get) in shape”.  So true!

Have a great weekend everyone!

Remember that I will be posting nutrition tips/healthy recipes every Monday and workout/training tips and advice on Fridays.  Don’t forget to LIKE my Get Fit with Les Facebook page if you haven’t already…

Les 🙂

Would you ever put a tube up your nose to lose weight??

I hope that everyone had a wonderful long weekend!  I am sure that you all had you fair share of good food (and drinks), great weather, fun times with friends and I hope you relaxed a bit too!  Now it’s back to work, eating well and continuing to work towards that goal of yours….right??!!

Now, get ready for this!!  Here is an article that I read in the Globe and Mail a few weeks ago (my dad sent it to me as well, thanks Dad!) and I also saw on the news.  I was SHOCKED to learn that people go to these extremes to lose weight.  I have heard of liquid diets and other crash diets but being fitted for and then being hooked up to a nasal feeding tube to lose weight? WOW! What is our society coming to? And what kind of doctors are allowing this??!! This is so wrong but sadly people are paying thousands of dollars to be hooked up to an “800 calories-a-day feed bag of carb-free nutrients” to lose weight fast.

In my opinion there is no such thing as a quick fix or the perfect workout or a special diet that will lead to weight loss.  As I tell all my clients and friends who have weight loss goals, it doesn’t happen in 1 week or 4 weeks or 8 weeks, it sometimes takes months if not a year or more to learn how to eat healthy, workout properly and consistently which will eventually lead to you living a healthy and happy lifestyle.  The best part about losing weight the right way?? A changed attitude and lifestyle, permanent weight loss and a happier, healthier you!

The downside to these liquid diets, crash diets and now feeding tube diets are obvious, the rapid weight regain when the diet is over.  So why even bother wasting your money for the sake of looking good for your wedding day?  What have you learned by going to these extremes??  I agree with the author of this article that people who resort to losing weight this way are LAZY and clearly don’t understand the importance of living a healthy lifestyle with proper nutrition and exercise.  If only the people who are wasting thousands of dollars on these diets would meet with a personal trainer (like me!) who would provide them with all the tools, motivation, support and knowledge they need to lose weight PROPERLY and PERMANENTLY!I .

What are your thoughts?? Would you ever go on a crash diet lose weight?  What about one that required a feeding tube??

Les 🙂

Warmer weather means more temptations…

Wow what a gorgeous day we’ve had! I am not in the mood to sit at my computer for very long today so this post will not be long…

WIth the summer just around the corner I am sure your weekends are filling up quickly with plans of parties, trips, weddings, more parties, nights out, social gatherings, reunions, etc.  I LOVE this time of year, everyone is in a good mood, the sun is shining, I can wear flip flops and shorts AND I can start eating and drinking whatever I want…WAIT A MINUTE, that’s not true!  This is one thing that I DO NOT understand, everyone wants to feel good in their bathing suits, have lean sexy legs in their skirts, shorts and dresses and muscular arms but what does everyone do as soon as it gets warm?!! Heads straight to the patio for drinks and appetizers and some may even skip the gym?!! Something doesn’t make sense here…so even though today’s post is short I am going to provide you with some simple things to remember when you’re tempted to ‘fall off the wagon’ in the summer months and to keep you on track to reaching or maintaining your fitness/weight loss goals…

1. Plan a cheat meal- That’s right, plan it. Once a week, one meal where you can eat whatever you want! If you’ve been eating well all week and completed all your workouts you deserve an ‘eat whatever you want’ meal.  Tell your friends in advance what night you would like this to be and they will gladly join you 🙂

2. Set a goal date- For example, you have a wedding to go to, a trip somewhere warm, a race, HOPE beach volleyball tournament, you name it, if you set a date it will not be something you ‘wish’ you could work hard and train for but you WILL do it!  And then after you’ve reached your goal, instead of going crazy and eating and drinking whatever you want and letting all your hard work go to waste, set a new one!

3. Tell your friends/family what you’re goal is- That way (hopefully) you will have their support and they won’t bug you when you say you don’t want to go out for dinner and drinks (AGAIN!)  You may even inspire them with your will power and determination.

4. Don’t drink your calories- Yes a cold beer on a hot day tastes amazing but the calories in one beer can be almost as much as a meal!  Imagine how many calories are in a full night of drinking beer/wine/shots?  I’m not saying that you should stop drinking all together (that’s crazy!) but just be conscious of how much alcohol you are drinking.  I enjoy eating food wayyy more than I like to drink alcohol.  So drink more water and by limiting your alcohol intake you will get lean and have lots of extra money to buy new clothes that you will need as your old ones won’t fit you anymore! 🙂

5. Plan ahead- Yes I am repeating myself but I have to emphasize this.  You must have a plan in order to be successful (in all areas of your life).  So whether this means planning to eat at home before heading out with friends, planning a workout with a friend early the next morning to avoid a ‘late night’, being the designated driver, not bringing cash or your credit card to the bar (to prevent yourself from drinking), or just say NO, I’m going to stay in tonight.  These have all worked for me and I haven’t lost any friends over it 🙂

So if you have spent the last few months making a conscious effort to exercise, eat healthy and take care of yourself to ‘look good for summer’ why let yourself go (back to old habits perhaps) when you’ve already worked so hard to get where you are today!  Stop making excuses and stick to your plan!  Live a healthy lifestyle year round.  Don’t give up now!  If you do have a bad day (which we all do) always remember that tomorrow is a new day…

Love this photo I saw on someone’s wall…if you have a hard time being consistent or give up too soon, or you keep starting and stopping, give yourself a few months of effort and the results will come 🙂

Les 🙂

Easy metabolism boosting tilapia recipe from Tosca Reno :)


I was browsing my all-time favourite Eat Clean Diet Queen Tosca Reno’s website tonight for an easy recipe to make my tilapia taste better (I will be eating it every night for dinner for the next couple of months) and came across this recipe called “Tosca’s Keep-it-tight Tilapia” .  If you don’t own one of Tosca’s cookbooks I HIGHLY recommend you head out to Chapters and pick one up.  I have 3 of her recipe books and have enjoyed quite a few of her recipes 🙂  My mom loves them too!

Since my goal is to lean out for the summer (Hope Beach volleyball tournament in 8 weeks plus a photo shoot the week after (eek!) and a friend’s wedding in August) this recipe is just what I was looking for!  What I like best about it is the spices she uses, cayenne, ginger and mustard.  These are great spices you can use to speed up your metabolism!  Hopefully you will add this recipe to your inventory.

Tilapia is super easy to cook and a lean yet tasty fish.  Here are some other reasons why tilapia is a great choice when eating clean and trying to lose weight:

  • low in saturated fat, calories, carbohydrates and sodium
  • Good protein source.
  • Contains the micronutrients phosphorus , niacin (increases HDL levels in the blood), selenium (essential to good health in small amounts) , vitamin B12 (key role in normal functioning of the brain and nervous system) and potassium (necessary for function of all living cells).

So try tilapia tonight and tell me what you think?  Any other recipes you’ve tried and liked?

60 days of no cheating for me starting tomorrow (no restaurants, no alcohol, no junk food, no exceptions!)…how are you getting in shape for summer??

Les 🙂

With every end there is a new beginning…

And it’s Friday at last!  I decided to take it  easy today, (training only one client) took my SUV in for some new shocks (free with the warranty!), had an AWESOME workout at the Queensview Goodlife while I was waiting, shopped around Walmart for a bit, etc etc.  Long story short, I have spent some quality ME time today and I am quite enjoying it!

I have also had some time to reflect (on my 25 minute walk to the gym and back) on the relationships I have made with my clients over the last 4 years.  One person in particular, Amelie Theriault, who has been a client of mine since January 2009! Still can’t believe it’s been that long!  Our training comes to an end on Monday as she is off to Halifax to do her residency in Obsterics/Gynecology.  I’m going to miss her so much…here’s why…

We first met when I was working at the Rideau Center Goodlife Fitness.  She was assigned to me as  PTS client (personal training starter pack) so she  had 6 or 12 (can’t remember!) intro sessions.  The first thing I noticed upon our initial consultation was her genuine smile and I could tell right away that she was a kind soul and was going to be a pleasure to train.  Little did I know that we would become great friends and she would continue to train with me for 3.5 years!  It’s crazy to think that we were randomly matched in the book at the front desk!  That’s actually true for a few of my clients.  If it weren’t for her buying those intro sessions and my name being next on the list I never would have met this amazing person!

So, Amelie has come a lonnnnnng way!  She was not always the athletic and fit person she is today 😉  Before we met she had NEVER worked out, didn’t know what a squat was, had little upper body strength to perform a pushup and wanted to lose weight!  Now, before I continue, let me tell you how busy this girl was/is!! She was a full time med student at Ottawa U the entire time we were training!  So not only was she busy getting her butt kicked in the gym with me 2-3 days a week, she was constantly studying, reading, preparing for exams and practicals, spending time at different hospitals and clinics across the city doing her placements working crazy hours, pulling all-nighters, spending hours at Bridgehead, travelling to conferences (and some personal trips too), shopping (for dresses usually), socializing with her friends, grocery shopping, cooking…the list goes on!  But even with her busy schedule full of other commitments, this girl rarely missed a workout and if she did she ALWAYS made sure to reschedule!  That is dedication and an example of someone who puts their health first without making excuses!

On a side note: I have so much respect for anyone who gets into and survives med school! It’s a lot of work! I am so proud of Amelie (and my other clients who are in med school as well) as she will be graduating from Ottawa U next week.  Then (sadly) she is off to Halifax to learn more about her future profession, being an Obs/Gyn doctor!  It has been amazing watching her pursue her dreams and working so hard every step of the way…in school, in life and in the gym!

In the past 3 and a half years this girl has transformed her body.  We will do final measurements and a weigh in on Monday but since we started she has lost over 30 pounds of fat, trimmed inches, gained muscle, her strength has increased 110% (you should see her do pushups!), her recovery during intense workouts is extremely fast as her conditioning is amazing, she follows a very clean and healthy diet consistently, and the best part?  She will never stop exercising!  She knows how important it is to eat right, exercise, drink lots of water and have fun and I know that she has adopted a new, yet PERMANENT lifestyle (right Amelie?!)  This is what makes me the happiest 🙂  It’s one thing to have a trainer for 6 months, or a year or 2 years but sadly even after all the money and time spent some people end up going back to their old habits and gain weight, lose all their muscle and cancel their gym membership since they have not yet learned the importance of living a healthy and balanced lifestyle.  Not Amelie! This girl is headed in the right direction and I hope that she will share her experience and knowledge with other people who are looking to lose weight and are not sure where to start.

Amelie, as much as I am going to miss you I will NEVER forget about you and all the great times we spent together.  Thank you for being one of my most dedicated, consistent, kindest and hardest working clients.  I have enjoyed every single session and moment I have had with you.  You are a phenomenal woman and you continue to inspire me.  Never lose that smile and your positive outlook on life!  Your passion, dedication and genuine desire to help others will take you a long way.   I wish you all the best in the future, I hope that we keep in touch! I am so thankful that we have become such good friends and while I am sad that you are leaving I am so excited for what’s next for you, you’re going to be a doctor!!

Now, as your trainer I will finish off by reminding you to DO YOUR CARDIO! 😉

Love Les

Here are a few photos of Amelie and I (for some reason we only take pictures when we go out?) and yes I am holding a beer in this photo, I like to enjoy a cold one sometimes, I’m only human!

  If you would like to read some more testimonials check out this link to my website.  Who knows, maybe you’ll be one of my success stories in the future?!  🙂   What are you waiting for??!testimonials

How to turn plain greek yogurt into chocolate peanut butter pudding…

It’s so easy!  I can’t take the credit for this one as I stole another recipe from Honore (my co-worker, friend and new workout partner).  He comes up with some great high protein yet super nutritious and delicious recipes.

Here it is…

1/2 cup of greek yogurt
1/2 scoop of chocolate or vanilla protein powder
1 to 2 tbsp of cocoa powder
1 tbsp of natural peanut butter

Mix it all together and experience pure bliss, mmmmmmmm!

I’m sure there are many other flavours of pudding you can create.  Feel free to try other combinations and don’t forget to share them on my blog!

Have a wonderful Monday!  This weather is putting me in a GREAT mood!

Can’t wait for summer…

Les 🙂

Girls weekend in Toronto!!

Good morning!

Well sort of, I woke up this morning having blurred vision (scary I know) and then I felt a huge headache coming on.  I couldn’t even get up to go to train my client.  Not sure what caused it but probably the 3 workouts I did yesterday (oops)!  I never work out THAT excessively but I had made plans to train with and do yoga with a few of my friends all on the same day 😦  I will definitely be resting this weekend…with my mom and sister!!


My sister and I planned to have a girls’ weekend a few months ago to celebrate my mom’s birthday and mothers day since we are never all together for these very special occasions.  Katie (my sister) has planned the entire weekend for us in Toronto, some activities include working out (I’ll be training my mom one day for sure), going to the movies to see “Think Like a Man”, going to the spa for water treatments and pedicures, visiting a food expo, going to a yoga class, drinks at a fancy bar, out for sushi, and the list continues!  Let’s just say my mom is very excited and we are too!  It will be fun.  She deserves to be spoiled as she has taken such good care of us!  Cant’ wait to celebrate!  Now we will have to plan something for Dad as he’s feeling left out and we love him just as much!

Sorry for not posting anything about work outs as I usually do on Fridays but here’s a quick tip, if you’re going to cheat on the weekend (I definitely will be) add an extra hour (of cardio) to your workout the day before the weekend (which I did yesterday), try and fit in a couple workouts on the weekend (which we will be), and follow your regular eating regime as much as possible (wake up and have breakfast, snack, make your own lunch).

Alright, I’m off to Toronto now!  Have a great weekend everyone!

Les 🙂