Glutes Focused Workout
This challenge is intense and short in duration. You may want to add this workout into your other leg program[...]
Before The Fort McMurray Fire Episode 1.
https://youtu.be/MLpWYYk9FBI   In this video I do a Legs Day Workout about 11 minutes into the video, breaking down all[...]
Bikini Fit Ground Turkey Recipes
https://youtu.be/g7D_GEaW7Ok This is a great substitution for when your craving pizza! This Bikini Fit Recipe is a HEALTHY PIZZA recipe and[...]
Fit Test, How Fit Are You Really?
How Fit are YOU really? https://youtu.be/iQNJQ8oqGSE What is a "Fit Test"? The "Official" Definition: A Fit Test is a measure of fitness, so[...]
Back Exercises and Workout Challenges
SAY GOODBYE TO THAT STUBBORN BACK FAT with this at home fat blasting workout challenges using a kettlebell or a[...]
How To Lose Fat Efficiently!
https://www.youtube.com/watch?v=XmxH8BtzfTo This Video Workout  is about HOW TO LOSE FAT by doing a 30 minute CARDIO WORKOUT AT HOME. The[...]
Chili-Lime Broccoli Salad
https://www.youtube.com/watch?v=I9bhZYpLMiI   Ingredients: 3 cups broccoli florets, rinsed ½ of a small red onion, chopped 1 tomato, cut into wedges[...]
Upper Body Workout At Home // Workout Challenges // Exercises To Do At Home
https://www.youtube.com/watch?v=8LxwZKOAtZs&t=3s This is a quick upper body workout at home you can do by yourself or with a friend!  You[...]
First Female Pilot To Bring Meatballs Into The Cockpit, Bikini Fitness Arms Exercises For Women
  Happy Fri-YAY! You may not know this about me but in addition to my modeling and fitness career, I[...]
Quadzilla Challenge // Quad Exercises For a Bikini Fit Body
This is a super intense Quad HIIT Workout! You can modify the workout below if you are training at home[...]
The “Got Abs” Challenge // Ab Exercises For A Bikini Fit Body
Have you always wanted six pack abs? The secret? You have to train, challenge and surprise them so they don’t[...]
Cardio Queen Challenge // Cardio Training For A Bikini Fit Body
This is as advanced a workout as you want it to be!  Check below for beginner and intermediate options. You[...]
Back Exercises For A Rockin Back// Baby Got Back Challenge
Chin ups are one of the toughest exercises for women! If you find doing your own bodyweight too challenging, what[...]
Giant Turkey Meatballs. These Arn’t Your Nonnas Meatballs
Meatballs make for a great snack food. You can throw together a HUGE batch and eat them for the week.[...]
This Weeks Goals
Every week it's SOOOO important that you come back to this blog and ask yourself these same questions. By doing[...]
Piri Piri Chicken Meal Prep Ideas
  https://www.youtube.com/watch?v=uKSuUgXAYK0&t=208s This is one of my favourite Piri Piri Chicken recipes. So easy to make and great for meal[...]
Jennifer Lopez Butt Workout // Glute Exercises // Glute Workout // Jlo Inspired Booty Challenge
https://www.youtube.com/watch?v=1Zgg4f-ZoqE This challenge is bound to HIIT your Glutes! This is a fairly tough Challenge Workout. If you are a[...]
Setting Goals For The Next 30 Days
New Years Resolutions are super hard to stick to.... over time we weaver....... That’s why you HAVE to re-evaluate regularly,[...]
My Bikini Diary VLogs Bikini Model Diet // Bikini Fitness Workout
Photo Credit Destiny Ezurs Hey Snoopers 😉 I'm going to be posting my V-logs on my Youtube Channel so you[...]
Word Wednesday 11
Hello, fellow health buffs! How have you been? Today is another Word Wednesday, and we will learn about another food[...]
Word Wednesday 13
Hey, guys! Can you believe that today is Word Wednesday again? My, how time flies! Today, we are going to[...]
Word Wednesday 15
Hello, people! I’m so happy you’re here again, reading my blog. Today is our 15th Word Wednesday, and we are[...]
Word Wednesday 14
Hello, dear reader! I hope you’re doing well and eating healthy. Today is Word Wednesday, and I’d like to share[...]
Word Wednesday 18
Hey, guys! Welcome to my blog. Today is our 18th Word Wednesday, and I’d like to talk about another sugar[...]
Word Wednesday 26
What’s up, health buffs? Thanks for tuning in to our 26th Word of the Day Wednesday. Today, I am going[...]
Word Wednesday 16
Hey, everyone! Thanks for tuning in. Today is another Word Wednesday and we are going to talk about that thing[...]
Word of the Day Wednesday “Weight Loss Pills”
Hey, girls! How’s it going? Today is Word of the Day Wednesday, and we are going to talk about weight[...]
Word of the Day Wednesday “Pre-Workout Supplements”
Hello, people! How have you been doing this week? Today is another Word of the Day Wednesday and we are[...]
Word of the Day Wednesday “Aluminum”
Hello, dearest readers. Can you believe it’s Wednesday again? What comes to mind when you hear the word ‘aluminum?’ Let[...]
Word Wednesday 19
Hey, readers. How’s it going? I’m so glad you’re here again. Today is Word of the Day Wednesday and I[...]
Word of the Day Wednesday “Erythritol”
What’s up, everyone? We are on our 20th Word of the Day Wednesday, and I hope that for the past[...]
Word of the Day Wednesday “Parabens”
Hello, people! We are on our 22nd Word of the Day Wednesday. Thank you for staying with me. How are[...]
Word of the Day Wednesday “Glycerin”
Hello there! Today is another Word of the Day Wednesday, and the 23rd to be exact. Yey! I can’t believe[...]
Word of the Day Wednesday “Hydrogenated Starch Hydrolysates”
Hey, everyone! Today is Word of the Day Wednesday, and I would like to introduce to you another food additive[...]
Word of the Day Wednesday “Maltodextrin”
Hey, what’s up? Thanks for stopping by. My, how time flies. Today is another Word Wednesday, and we are going[...]
Word of the Day Wednesday “Artificial Flavors”
What’s up??? Hello and welcome to another Word of the Day Wednesday! Today, we are going to talk about another[...]
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Word of The Day Wednesday “Sodium Nitrate”
Hello there! Welcome to our 21st Word of the Day Wednesday. Today, I am going to introduce to you an[...]
Baby Got Back Challenge Round #3
Are you girls ready for Round 3? Now lets go get that Back Baby! 🙂 Equipment Required At the gym:[...]
Baby Got Back Challenge Round #2
Ladies, are you ready for Round 2? Now lets go get that Back Baby! 🙂 Equipment Required At the gym:[...]
Baby Got Back Challenge Round #4
Welcome to our 4th round. Congratulations for making it this far! Now lets go get that Back Baby! 🙂 Equipment[...]
The “Got Abs” Challenge Re-Energized #3
Welcome to your third round of the Got Abs Challenge! Are you ready to kick ass?! Equipment required A yoga[...]
How To Make Almond Milk Homemade
Here's my Almond Milk Recipe.   Homemade almond milk is so simple and easy to make. I had to throw[...]
Arms Workout For Women/ Toned & Sexy Arms Fast! Show Me Your Guns Challenge
  OK smoke-shows it’s time to show me your guns! 🙂 This is a tough BICEPS Exercise targeted Challenge designed[...]
Water Loss Juice
  I like to make this fresh juice if I'm feeling bloated or puffy. Drink lots of water with it[...]
Word of the Day Wednesday “Natural Beef Flavor”
Hello, people! Today is Word of the Day Wednesday and we are going to talk about another “natural,” yet so[...]
Word of the Day Wednesday “High Fructose Corn Syrup”
What’s up? Today is Word of the Day Wednesday, and I am going to talk about high fructose corn syrup[...]
Word of the Day Wednesday “Food Coloring”
Hello, and thanks for stopping by. Today is Word of the Day Wednesday, and I am going to introduce to[...]
Chili-Lime Cilantro Popcorn
Chili-Lime Cilantro Popcorn Great for snacking on a movie night when you’re craving spicy AND salty snacks! This recipe is competition-approved,[...]
Word of the Day Wednesday “Sucralose”
Hey, everyone! What's the Word? I’d like to introduce to you an ingredient that a lot of “health experts” and[...]
How To Make Almond Milk Homemade
Here’s my Almond Milk Recipe. Homemade almond milk is so simple and easy to make. I had to throw together[...]
Word of the Day Wednesday “Natural Flavoring”
Hey, guys! Today is Word of the Day Wednesday, and our word for the day is (drum roll please)… Natural[...]
Cardio Queen Challenge
This is as advanced a workout as you want it to be!  Check below for beginner and intermediate options. You[...]
Word of the Day Wednesday “Citric Acid”
Hey, guys! What’s up? Today is Word of the Day Wednesday and I’d like to introduce you to another food[...]
Word of the Day Wednesday “Bleached Flour”
Hey, everyone! How is your week going so far? Today is Word of the Day Wednesday, and I will talk[...]
Word of the Day Wednesday “Aspartame”
What’s up, everyone? In one of our Word of the Day Wednesdays, we talked about an artificial sweetener called sucralose,[...]
Word of the Day Wednesday “Carrageenan”
I’ve got a quick question for you: Are all things natural safe? Today is Word of the Day Wednesday and[...]
Cauliflower & Broccoli Carrot Salad
I love this recipe for a fresh salad for leaning out Ingredients 3 cups cauliflower, coarsely chopped 2 cups of[...]
Word of the Day Wednesday “MSG”
Today, we are going to discover a toxic ingredient found in most kitchens – probably also one of the most[...]
Hummus
https://www.youtube.com/watch?v=Ts_NQmy34SM I like to serve mine with sliced fresh vegetables as a dip with a lean protein source or in[...]
Word Of The Day Wednesday “EDTA”
Today is Word of the Day Wednesday, and… you know the drill. 😉 We are going to talk about an[...]
The “Got Abs” Challenge Round 3
Welcome to your third round of the Got Abs Challenge! Are you ready to kick ass?! Equipment required A yoga[...]
The Glutes That Salute Challenge Round 4
Welcome to the last round of the Glutes That Salute Challenge! This challenge is intense and short in duration. You may[...]
The “Got Abs” Challenge Round 4
Welcome to your fourth round of the Got Abs Challenge! Are you ready to kick ass?! Equipment required A yoga[...]
The “Got Abs” Challenge Round 2
Welcome to your second round of the Got Abs Challenge! Are you ready to kick ass?! Equipment required A yoga[...]
Goal Setting For The Year
It's a New Year. Time to rethink our goals and refocus! 2018, 2019 and 2020 will also be amazing....it will[...]
Sweet Potato Hash Browns
This recipe is a perfect side for breakfast with eggs or the turkey sausage on p. 6-7 of the New[...]
Chicken Satay Skewers
This is great as a snack or a low carbohydrate meal! Tamari is naturally aged soy sauce, and is usually[...]
Mexican Turkey Scramble With Chunky Guacamole
Make sure to use a firm avocado, the guacamole is meant to be chunky like a salad. Ingredients 1 lbs.[...]
Deviled Eggs
This is a great low-carb meal and pairs well with veggies sticks. Great for meal prepping, so you have it[...]
Mexican Cabbage Salad With Shrimp & Guacamole
It’s best to use a ripe but firm avocado for the guacamole. I like a chunky Guac! Ingredients 1 lbs.[...]
Crunchy Beet & Apple Salad
This salad is so bright and crunchy and full of zesty flavor. I like to serve it with BBQ chicken[...]
Koftas
Goes well with the hummus from The Bikini Model Cookbook on p. 148. Don’t be lazy and chop the onions.[...]
Laura’s Quick “Sick Soup”
The meaning behind the word sick can have a lot of different meanings. According to the online slang dictionary it’s[...]
Chicken Stock
This homemade chicken stock is relatively easy to make. There are a lot of nutrients that you get from making[...]
Kale Frittata
I’m a big cheese lover. I consider it to be a treat. I rarely have it in the house. If[...]
Quadzilla Challenge Round #4
Congratulations for making it to our last round! Give yourself a pat on the back for making it this far.[...]
Quadzilla Challenge Round #3
Congratulations for making it to our third round! Give yourself a pat on the back for making it this far.[...]
Quadzilla Challenge Round #2
Welcome back to Round #2 of the Quadzilla Challenge. Are you ready to HIIT those Quads?! This is a super intense[...]
Baby Got Back Challenge Round #4
Welcome to our last round of the Baby Got Back Challenge. Chin ups are one of the toughest exercises for[...]
Baby Got Back Challenge Round 3
Wow! Congratulations for making it to Round 3 of Baby Got Back Challenge. Chin ups are one of the toughest[...]
Baby Got Back Challenge Round #2
Welcome to our second round of the Baby Got Back Challenge. Chin ups are one of the toughest exercises for[...]
The Glutes That Salute Challenge Round 3
Welcome to Round 3 of the Glutes That Salute Challenge! This challenge is intense and short in duration. You may want[...]
The Glutes That Salute Challenge Round 2
Welcome to Round 2 of the Glutes That Salute Challenge! This challenge is intense and short in duration. You may want[...]
Show Me Your Guns Challenge Round 4
OK smoke-shows it’s time to show me your guns! 🙂 This is a tough BICEP targeted Challenge designed to give[...]
Show Me Your Guns Challenge Round 3
OK smoke-shows it’s time to show me your guns! 🙂 This is a tough BICEP targeted Challenge designed to give[...]
Show Me Your Guns Challenge Round 2
OK smoke-shows it’s time to show me your guns! 🙂 This is a tough BICEP targeted Challenge designed to give[...]
Booty Blaster Challenge Round 4
Welcome to the Booty Blaster Challenge Round 4! This challenge is bound to HIIT your Glutes! This is a fairly[...]
Booty Blaster Challenge Round 3
Wow! Congratulations for making it to our third round. You can build your booty by HIIT-ing it right! Give it[...]
Booty Blaster Challenge Round 2
Welcome to our second round of the Booty Blaster Challenge. Congratulations for making it this far. This challenge is bound[...]
Cardio Queen Challenge Round 4
Welcome to Part Four of the #cardioqueen #bffchallenge congrats if this is your 4th time through! This is as advanced[...]
Cardio Queen Challenge Round 3
Welcome to Part Three of the #cardioqueen #bffchallenge This is as advanced a workout as you want it to be![...]
Cardio Queen Challenge Round 2
Welcome to Part TWO of the #cardioqueen #bffchallenge This is as advanced a workout as you want it to be![...]
Homemade Beans
First of all dry beans are just that, no additives, no preservatives, no salt, just BEANS. Secondly it’s a lot[...]
Apple Chia Seed Waffles
This recipe is fitness Competition Approved! 🙂 Ingredients: 1⁄2 of a granny smith apple, cored and chopped 1/3 cup old-fashioned[...]
Bikini Fit Fitness Full Body At Home Workout
Sometimes I find it hard to make it to the gym. I have an elderly Dog at home and she[...]
#Tightenuptuesday #Tightenupthursday
  #tightenuptuesday and #tightenupthursday  What to do.... THE WORKOUT This exercise is super simple. HOLD YOUR ABS IN TIGHT ALL[...]
Pre-workout Apple Beet Juice
  I like to have a juice every morning if I can. Juicing is a great way to increase your[...]
All Natural Apple Sauce
This recipe is perfect on top of pancakes or waffles, or as a snack with cottage cheese or chicken. If[...]
Sweet Potato Hashbrowns
Love this recipe for breakfast with egg whites or a mid day "All Day Breakfast" quick meal 😉 Ingredients: 4oz.[...]
Cabbage Salad With Shrimp & Guacamole
  It’s best to use a ripe and firm avocado for the guacamole. I like a chunky Guac!   Ingredients:[...]
Healthy Devilled Eggs
This is great for a party or even a workday snack. I like to double up this recipe and have[...]
Mymamyimo Bars
Here is my Valentines Day Sweet Treat! 🙂 This is my own all natural twist on the original nanaimo bar[...]
Sausage Patties
  These patties are great with Dijon mustard. You can have them for breakfast or anytime of day when you’re[...]
My Top 13 Fav Ways To Do Cardio
Do you find cardio to be boring and monotonous? Finding ways to spice things up is essential to keeping on...keeping[...]
Spaghetti Squash With Bison Marinara Sauce
This recipe is super simple and one of my staple Dzgo-to’sdz when it’s cold out. It’s great for meal prepping.[...]
Fit Newton
I make a lot of variations on the "Portable Pancake Cookie". When I first made this one a friend of[...]
Toad In A Hole
This is one of the first recipes I remember my mom making for me when I was a little kid.[...]
Strawberry Cheesecake Ice Cream
This is a great alternative to high fat ice cream. I would eat this as a MEAL rather than right after[...]
Blueberry CheeseCake Cookie
  Blueberry Cheesecake “Cookie” This is one of my favorite cookie recipes. So yummy, you could even have it for[...]
Date Night Caramel Popcorn
For more all natural recipes, sign up at: www.thebikinimodelcookbook.com Ingredients 9 cups popped popcorn 6 Dates 1/3 cup organic extra virgin[...]
Bison Chili
This chili is one of my favourites!  It tastes even better the next day..... when you give the ingredients a[...]
32 Top Fitness People Who Paved the Way
This is a list of some of the most influential people in fitness today. I want to thank everyone who[...]
Dried Fruit And Nut Portable Pancake
After coming out with my blog "My Top 13 Healthy and Tasty Snack Foods that will surprise you!" I had a[...]
Sundried Tomato And Basil Omelet With Sweet Potato Hash Browns
These hash browns are SWEET!  Sundried tomatoes can be found by the fresh tomatoes, or in the bulk section. Make[...]
The skinny On Staying Fit “ON” and “OFF” Season
I remember after my very first fitness show, everyone, friends, family and co-workers just wanted to feed me. I was[...]
Coconut Red Snapper With Thai Avocado Salad
This is one of my favourite recipes from The Bikini Model Cookbook while I'm in contest prep or photo shoot[...]
My Top 13 Healthy and Tasty Snack Foods that will surprise you!
This isn’t just another article telling you to bring a bag of trail mix with you. You might be thinking[...]
Lemon Chicken Recipe -Healthy And Fast
https://youtu.be/tGXzUmKJHCM This recipe "Grilled Herbed Chicken With Roasted Lemon Potatoes"  I developed from The Bikini Model Cookbook while prepping for[...]
Indian Lentil Chicken Stew with Yogurt Cucumber Sauce
This recipe from The Bikini Model Cookbook is Abs-olutely fantastic 😉 It's sort of a staple recipe in my home[...]
Chicken Satay Skewers
This is a great snack or low carbohydrate meal from The Bikini Model Cookbook. Just add some veggie sticks, steamed veggies[...]
Spicy Scallop Stir Fry
Pre competition approved! This spicy Thai infused dish is great served over jasmine rice. Use the left-overs for a meal[...]
Spicy Thai Scallop Salad
Use 1/4 of spicy scallop stir-fry recipe as a topper to this yummy salad.  Ingredients 2 cups organic, gourmet salad[...]
Banana Walnut Pancakes
I used to use sugar free maple syrup until I came to the realization that there's a lot of chemicals[...]
Homemade Healthy Guacamole
Guacamole is traditionally made with avocados, which is very high in fat, but lucky for you......this fat is good for[...]
Fajita Pita
Serve the Fajita stir-fry in a pita, with fresh salsa from The Bikini Model Cookbook and homemade guacamole. You can[...]
Thai Coconut, Chicken and Shrimp Soup
I traveled to Thailand a couple years ago to learn how to cook Thai food. I love spicy stuff! I[...]
Timothy’s Banana Chocolate Macaroon Cookies
This recipe was given to me by my girlfriend Rachel. She's a mother of two and Fitness Bikini Model Pro.[...]
On the Go Blueberry Breakfast Shake
I like to mix up my shakes...I will sometimes use water or almond milk for liquid, either yoghurt or dry curd[...]
Ultra Fit Magazine Cover
I was so blessed to be on the Cover of Ultra Fit Magazine for the August 2012 issue!  After a[...]
Lemon Dill Tilapia with Green Bean Summer Salad
I love using this recipe when I'm trying to lean out for a photoshoot. Usually I eat higher protein and[...]