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Why I'm Doing CARDIO Again + Full Leg Workout

The past 6 months to the present, I have cut out all forms of heavy cardio! Why? ​I've been taking a cardio style boxing class for the past 2 years almost every Sunday! It's very intense cardio, burning almost 1000 calories within the hour. It trains your muscles so that after the class you will still be burning calories for the next couple of days. As much as I love the class my goal has been to gain weight and put on noticeable muscle mass. ​Taking this class for 2 years, I found my body fat percentage was getting very low and I was burning to many calories for what I was wanting to achieve. ​TO MUCH CARDIO CAN EAT AWAY AT MUSCLE TISSUE & CAUSE LOSS OF STRENGTH. I stopped taking

Do you get enough Vitamin D?

Vitamin D = The Sunshine Vitamin Vitamin D is known as the sunshine Vitamin. It is actually produced inside the human skin when we come into contact with the light from the sun's rays! ​ 80% to 90% of the vitamin D that our body gets – is obtained through exposure to sunlight. It can be found in small amounts in certain foods, like fatty fish. Although, big companies decided to add vitamin D to dairy products, juices, and cereals that are then said to be “fortified with vitamin D.” Synthetic vitamin D, to be exact! Vitamin D Deficiency ​You not that feeling when the sky has been grey for a few days and all you want to see is some sun? Well that's vitamin D deficiency creeping up on you. B

Building Muscle with a Small Body Frame

TRANING, NUTRITION, REST. What's my goal? To be healthy and have strong, lean muscles. ​Having a small body frame basically my entire life... building and putting muscle on my body has been a journey!! ​First off, muscles cannot grow or change to a desired size or shape overnight! It take's a looong time to put on noticeable muscle mass. ​Second, to build muscles you must stay consistent with training, nutrition and rest! 1. PROPER TRAINING There is a difference between a workout and a proper workout. Every exercise has a proper form, tempo and should have a timed TUT & repetition range. This is what makes a difference in a proper workout. Lifting a light weight doing 15-20 reps over and o

How to Stay Motivated

Have you ever made a fitness plan or stuck with a diet for a few days then quit? If this is you, I hope you read this post! We've all been there... I know I have! You get super motivated to go to exercise, plan to eat super healthy, stick to your routine for a few days and then all of a sudden you hit this wall of "I don't want to do it today". Finding the motivation to stick to your fitness and nutrition plan can be hard and is sometimes the last thing people want to do on top of their busy & stressful lifestyles. ​So how do you find the motivation? For me, they key is to find my release from stress and to find the enjoyment in exercising and eating well. ​Here are 5 ways to help you s

Zucchini Noodles with Pesto Sauce

Ever tried Zoodles? ​A.K.A zucchini in the form of a noodle. These noodles are very nutrient dense, delicious and most importantly fun to eat! Level: Easy - Length: 30 minutes - Servings: 2-3 For this recipe you will need a SPIRALIZER. A spiralizer is a tool used to slice certain vegetables in noodle form! Pretty cool if you ask a nutritionist, haha. I have an inexpensive hand held spiralizer that I got from a kitchen store for around 10 bucks! I spiraled many different vegetables and fruits like zucchinis, carrots, peppers, apples and onions. Using a spiralizer there are so many different fun ways to make fun more enjoyable to eat! ​You don't need much to make this dish and it is so quic

Sweet Potato Mash & Vegetable Medley

Level: Easy-Medium - Length: 1.5 hours - Servings: 2 At home my family and I don't always have a plan for dinner every night. We stress out picking something to eat and eventually I will throw something together like this! As long as you have the staple ingredients, you can create any kind of meal! Some of my favorite staple home ingredients are vegetables (broccoli, peppers, zucchini, asparagus, garlic, onion etc.), spices, brown rice and quinoa, sweet potato and fruit. RECIPE - 2 sweet potatoes - 1 red pepper. chopped - 1 cooking onion, diced - 3 cloves of garlic, minced - 1 large handful of spinach - 1 zucchini, sliced - 2 chicken breasts or 4 chicken thighs (optional) - 1 tsp ch

Homemade Healing Soup

Carrot, Turmeric & Ginger Soup! Level: Easy - Length: 1 hour - Servings: 6-8 This is one of the best soups I have ever made at home! Carrot, Ginger and Tumeric are 3 delicious and not to mention super beneficial foods! This soup will provide you with live enzymes, healthy protein, carbs and fat! Never open up canned soup again! Carrot - 210% of the average daily recommended amount of vitamin A. Vitamin A is a key vitamin for healthy eye sight. - Antioxidants in carrots (beta-carotene) may play a role in cancer prevention. Other constituents in carrots stimulate cancer fighting systems in the body. - Carrots can help protect your liver from toxic environmental chemicals. Tip: Avoid bab

Indian Style Chickpeas

Level: Easy-Medium - Length: 1 hour - Servings: 4 This dish is delicious and perfect for vegetarians and chickpea lovers! Chickpeas are also called Garbanzo Beans. I like to eat canned chickpeas all year round as a good source of concentrated protein. They are so easy to add to anything, just drain and rinse them! Add them too salads, pastas, soups or make a hummus out of them! This recipe is out of an Indian cookbook that belonged to my nana! It requires some certain spices that you may have to double check your cupboards for, or go out and buy a small pack! Indian spices are used in extremely small quantities because of their potent taste, smell and color! RECIPE - 2 x 400g cans chick pe

Avocado Aioli Chicken with Smashed Potato

Level: Medium - Length: 1 hour - Servings: 2 This sure looks just as good as it tasted and it is a healthy quick dinner that everyone in the family is sure to love. The smashed potato and avocado aioli is a super great idea that I got off the Canadian vegan foodie (who is actually from my hometown) Oh She Glows! Below is the recipe for everything on the plate! RECIPE Baked Chicken - 2 Chicken Breasts (double if you need more) - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon chilli powder - 1 teaspoon dried thyme - Pinch of chilli salt - Drizzle of olive oil Cut chicken as desired. Mix all ingredients together and toss with the chicken until coated. Cook in a pan ove

Protein Packed Snacks

Protein is made up of amino acids. If you are exercising on a regular basis you need to make sure your body is getting enough protein! If you are into fitness and lurk social media you probably know almost every weight-lifters/body builders, athlete and fitness model etc. take amino acids. Supplementing amino acids helps our body create new proteins, while helping repair and build the muscle! Lets take a quick step back so you look at the bigger picture. When you are exercising intensely and putting your muscle under stress (especially weight lifting), your muscles are creating tiny micro-tears. This is why we are so sore after a day of heavy lifting. Protein is key here! It goes right into

Homemade Almond Milk

You can buy almond milk at every grocery store or supermarket out there! But many almond milk products on the shelves today contain only 3% almonds! How is that possible?! Its almond milk!! Well it is filled with preservatives and additives to give it that creamy almond flavor. What if I told you that making your own almond milk is easy, fast and can be cost effective! Buying organic almonds is important when making almond milk due to the fertilizers that they are sprayed with, you don't want to drink that do you?! So buy organic almonds in small almonds to save your wallet! You can use almond milk when having cereal, baking, with a protein shake or on its own! This recipe is also great f

The Best Guacamole

Level: Easy - Length: 15 minutes - Servings: Plenty Making your own guacamole is such a healthier option than going out to but it packaged and probably one of the simplest recipes to make in the history of recipes! RECIPE - 3 avocados pitted - 1 clove of garlic, minced - 1 lime, juiced - 1 tomato, diced - 1/2 cup onion, diced - 1 teaspoon salt - 2-3 tablespoons fresh cilantro, chopped - Pinch of cayenne pepper (optional) - Quick squeeze of a lemon (optional) Add avocados, salt. garlic and lime juice in a bowl and mash. (Keep it a thick consistency) Then mix in onions, tomatoes, cilantro, (cayenne and lemon if using). Chill in the fridge for an hour before serving, or you can eat

Raspberry Peach Chia Parfait

Layered Chia Pudding! Length: 2 Hours - Level: Easy - Servings: 1 CHIA PUDDING RECIPE - 3 tablespoons chia seeds. Soaked in a bowl of almond milk - 1 teaspoon vanilla extract - 1/2 teaspoon honey Let these ingredients soak in a bowl for 2 hours until it is thick and sticky like pudding! SMOOTHIE RECIPE - 1/2 cup frozen raspberries - 1/2 juice grapefruit - 3/4 of a peach Add these ingredients into a blender until fully blended! 1. Pour the smoothie into a mason jar 2. Wait until the chia seeds are pudding and pour over top of the smoothie 3. Top with desired fruit, granola or coconut chips This recipe is perfect for anyone on the go! Just throw a lid on the jar and bring it in your

Vegan Protein Packed Salad

Did you know that nuts and seeds and packed with protein? ​Nuts and seeds are a great source of vegan protein, essential fatty acids, fiber and micro nutrients. They are a delicious and healthy way to add nutrients to your meals. ​My favorite way to eat nuts and seeds are adding a few tablespoons to my meals. - Salads ​- Smoothies ​- Oatmeal - Yogurt - Fish and Chicken ​The seeds I added to this summer salad are: ​- Hemp hearts (approx. 15 g of protein per 4 heaping tablespoons) - Pumpkin seeds (approx. 10 g of protein per 1/4 cup) ​- Sunflower seeds (approx. 7 g of protein per 1/4 cup) ​Amazing right? This is truly a protein packed salad! I always enjoy it on days when I

A Salad that FUELS

Level: Easy - Length: 30 minutes - Servings: 1 RECIPE - 2 large handfuls of choice of greens (I used an organic spring mix) - Half a handful of alfalfa sprouts - 1/2 avocado, diced - 8-10 broccoli florets, chopped - 1/2 small tomato, diced - 1/4 cucumber, chopped - 1 chicken breast, sliced (cook according to your liking. Sprinkle on a little chilli powder, herbs, salt and pepper while being cooked) Dressing: - 1/4 cup extra virgin olive oil - 2 tbsp. balsamic vinegar - 1 garlic clove, minced - 1 tbsp. Dijon mustard - 1 tsp. maple syrup - Pinch of salt and pepper

Summer Basil Salad

Healthy, Fresh and Most Importantly... it tastes like Summer! Level: Easy - Length: 20 minutes - Servings: 4-5 Today feels like a breezy summer day! How lucky are we to experience Spring? Experiencing sunny and rainy days all in a matter of a couple months until the sun decides to keep its presence for the rest of the summer. Wouldn't it be wonderful if we could experience sun all year long?! I know I sure would love it. The ingredients in this recipe are available all year round in grocery stores. You you can make whenever you need a summer kick! This cucumber, avocado, tomato, feta cheese and basil salad will surely awaken your taste buds for summer! RECIPE - 1 cucumber, diced - 5

Goji & Avocado Salad

Level: Easy - Length: 10 minutes - Servings: 1 It happens to all of us... The weekend is done and you just realized how bad you ate all weekend, I think we all say to ourselves "I just need a huge bowl of salad!" Its inevitable when we are eating down the wrong path for too long our bodies will eventually tell us GIVE ME SOMETHING HEALTHY! When you stay motivated to eat on the right path your body will no longer cry out for junk food. RECIPE - Spinach - Avocado - Dried Goji Berries - Feta Cheese - Baby Tomatoes - Walnuts - Hemp Hearts - Dressing: Olive oil & balsamic vinegar Wash spinach and have it dried before eating. Wash and slice baby tomatoes. Slice avocado into however yo

Summer Pea Salad

Level: Easy - Length: 10 minutes Having the right ingredients for your salad is the key to having the perfect salad!! I picked up huge bag of local organic, pea's from a local farm which are absolutely perfectly delicious for a salad! RECIPE - 2-3 handfuls of washed spring mix salad - 1/2 cup chucked peas - 5 washed and sliced radishes - 1/4 of a cucumber sliced and quartered - 1 tomato sliced - raw nuts and seeds Add all ingredients in a bowl, toss and top with a dressing of your choice. A sweeter dressing is delicious with this.

Baby Kale & Cranberry Salad

Level: Easy - Length: 10 minutes - Servings: 1 Kale is the new trend in healthy food. So big, leafy, thick and green it is one of natures super foods! The taste of kale is delightful, but I've noticed not everyone like kale. But this recipe is a way you and everyone you know will surely love to eat! RECIPE - Dried cranberries - Feta cheese - Baby kale - Low fat Cesar dressing - Poppy seed dressing Crumble your feta, and grab a handful or two of dried cranberries. Mix together your low fat Cesar dressing and poppy seed dressing. Taste it to see if it is the right amount of each. Toss your kale, feta, cranberries and dressing in a bowl, and serve! So darn simple, and so darn good! T

Mashed Avocado Toast 4 Ways

Level: Easy - Length: 20 minutes - Servings: 2-4 Today I found out almost everything is good with avocado! From fruit and nuts to citrus juice and Siracha sauce, these 4 recipes sure are delicious. Why not make a fancy toast for a at home breakfast or lunch?! Mashed avocado toast is simple, quick, healthy and you can add whatever you desire on top! P.S mashing avocado is easiest with a fork! Here are the recipes for each toast: Top Left - 1/4 avocado mashed - 1/4 pear, sliced thin - 1 tbsp chopped pecans - 1 tbsp unpasteurized honey, drizzled - 1/2 tsp cinnamon - Pinch of feta cheese - Pinch of salt, pepper and chia seeds This recipe tasted like French toast! Top Right - 1/4 avocado

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