Thursday, 29 March 2018

Healthy Chocolate Chip Cookies

Hiiiii, my name is Courtney Laine Duinker, and I never met a cookie I didn't like. Now that we have the hard stuff outta the way....

Before I began my health + fitness journey 2.5 years ago, I was legit eating a dozen cookies a day. Like the real, homemade kind with allll ze butter and sugar. Because of my cookie addiction, I developed a binge-eating disorder + you could frequently find me trying to run off all the guilt + bad stuff after. I learned the hard way you cannot out-exercise a bad diet. I may not have been super overweight, but my relationship with food was horrible and I could never quite hit my physique goals no matter how hard I worked.

Welp, insert **coaching**! (Promise the recipe is below!)

I was told about this virtual community I could join, get all the tools (workout programs, meal plans, and a super food shake to help me with my sugar addiction) I need to break the cycle, re-balance my life + ultimately heal my self- image + relationship with food. I was in awe at the possibility so I dove in! It has changed my life so dramatically (mentally + physically-- see visual progress below) that I now help other women do the same thing I was looking for! You can ask for more details for my next virtual bootcamp here: bit.ly/swsfitsquad 







Full disclosure, I have NEVER been able to follow ANY meal plan prior to this. Because of my cookie/sugar addiction. So when I turned over this new leaf, I was determined to figure out how to do this and not give up my cookies ;) feel me?!

So began my journey with healthier cookie alternatives. As I drank my super food shake + started eating the right foods, my taste buds began changing. My cravings lessened, but I still wanted/needed cookies at different times of the month (you girls know what I'm talkin bout ;). I've spent a lot of hours in the kitchen trying to find a recipe that fits into my meal plans but doesn't make me feel guilty + if I eat 2, I wont full on binge.

Yesterday in my virtual bootcamp, I asked my girls to share a new fav recipe they found since starting this journey together. I instantly wanted to share a cookie recipe. But I still hadn't found one that was REALLY good and didn't make me gasy. Maybe TMI, but chickpea recipes tend to do that to me... so there's that. So instead of sharing an older recipe, I looked around my kitchen + got to work finding something else! Honestly this is the BEST recipe I've ever come up with!! It's SO simple, guilt-free + will keep your tummy gas-free-- RAISE THE ROOF!!



Don't those just look UNREAL?!

Yup. They will taste that way too!

The only bummer, I am not a details person, soooo I dont have exact measurements but I have an idea and have full confidence in you. So when you try this, play with it. I promise you can add more or less of an ingredient + you will find your winner too :)

Without further ado.... those chocolate chip cookies!! Give them a try, take a pic + tag me to tell me what ya think!!







BE SURE TO FOLLOW ME:

Instagram: @sownwithstrength





Sunday, 24 December 2017

Vegan Meal Plan + Fertility Tips



So I wouldn't exactly same I'm vegan. However, in the past year, I've done a lot of research on the effects of our nutrition on our bodies. Pregnancy is one of the reasons my passion for nutrition has ignited. Hubby and I began trying to begin a family "unofficially" (you know that whole, "well, Ill just stop taking the pill and see what happens ;) ;)") yup that was us 2.5 years ago. After a solid 6 months of NOTHING happening, we decided to try more intentionally. And so began our frustration and battle with infertility. You can hear more about our infertility journey here.



In the past few months, I've come across quite a few resources that suggest taking animal protein out and focusing on eating whole, nutrient dense food. Apart from the animal protein, I have been eating fairly regularly thankfully in due to my job leading virtual bootcamps as a fitness coach! BUT, there was room for improvement. So here are a top things I've taken away from my readings and what I plan to focus on a little more intentionally in 2018... (***Keep in mind, I'm not a professional, not an expert, just a girl on a mission to learn, share, + make small adjustments to one day begin a family. There isn't a one size fits all solution for fertility. Diet plays a big role as I'm learning, but one thing may work for someone may not work for you)






1. Avoid Trans Fat (aka commercially prepared products + fast foods). Didn't think this would be a toughie, but turns out I grab stuff on the go ALL THE TIME for convenience sake. Even though I'm not hitting the Mickey-D's drive through- I'm DEFINITELY getting my fair share of trans-fat in **face-palm**. So step 1- NO MORE. 

2. Use more olive or canola oil and less coconut oil. This was one is debatable and controversial. Some experts say go with ketogenic and high fats like coconut oil. Others like The Fertility Diet suggest to steer clear. I've been using coconut oil for several years and I actually did several months of ketogenic-focused diet (higher fats less carbs) last year-- none of which worked for me. So I will opt to try this in 2018. 

3. Eat more vegetable proteins like beans and nuts and less animal protein. Again something I can work on even though I don't eat a lot of red meat anyway, I will definitely be focusing on more chick peas, beans, lentils and quinoa in 2018). 

4. Eat more whole grains and carbs with lower slower effects in blood sugar and insulin rather than highly refined carbs. (Which fun fact I learned... this also helps to reduce food cravings-- umm hello!! We wonder why we can't eat clean? Because we let these sneaky sugar-ridden refined carbs to sneak in every so often which spikes our craving for MORE sugar/fatty foods) This is something I need to work on a lot. I'm a recovering sugar-a-holic. For the most part I've been eating clean the past 2 years. However, every now and then whether it be emotional or what-have-you, I get a little overboard with cookies + chocolate. Note to self- putting baby first starts now). 

5. Take a multivitamin with folic acid and b vitamins. 





So keeping this in mind, I've decided to begin my mommy-prep by putting the baby first NOW :) Before he/she exists-- I will begin making sacrifices to put the baby first (isn't that motherhood?) starting with my diet. Below is a meal plan I've followed as prep going into our 80 day test group (more on that if you want to join us here):



RECIPE LINKS:

One Pan Vegan Mexican Quinoa
One Pot Mediterranean Quinoa
Mushroom Risotto
Chickpea Sweet Potato Marsala
Vegan Alfredo
Fried Rice

ENJOY!!






Saturday, 16 December 2017

80 Day Obsession Program Overview




If you follow me on my Facebook or Instagram you know that one of my New Year's Resolutions is to CRUSH a brand new 80 day workout program launching in January!! 80 Day Obsession is a new program created by fitness expert Autumn Calabrese (pictured above with me). Autumn Calabrese also created several of the programs that have led to my personal transformation...the 21 Day Fix, 21 Day Fix Extreme, Hammer and Chisel, Country Heat and more. One of my good coaching friends was in the Coach Test Group and ALLLL the results are seriously mind-blowing! Check out a few of them below! 









The program officially launches January 15th. And beginning January 1, I'm launching a "prep" group with an amazing community of women to build a base of fitness + get back into healthier eating habits post-holidays (bc we all know we snuck an extra treat or three over the holidays hehe).
Before I go into those details, lets talk about what 80 Day Obsession is all about.

For me, doing this bootcamp myself is not about losing weight but personally it’s about toning up my three favorite areas: the abs, the legs and the booty! I have always had a hard time with having my nutrition eating- I've grown a lot on this journey the past 2 years and thus have seen the changes in my body above as a result. But I'm looking to take it even more to the next level! So I am really excited about Autumn’s nutrition plan with these workouts because it is built around a concept called timed nutrition, where we eat specific things at specific times to optimize the results we're working for in the workouts!!

So let's chat details...


What is the 80 day Obsession?

This program is an effective, step-by-step approach to building a shaped, curvy butt while simultaneously shrinking your core. It’s 80 days of obsessive focus on fitness and nutrition spread over 13 weeks.

Is it extreme? YES!!! The workouts are intense and they average 45 minutes to an hour in length. The diet guidelines are every bit as demanding also. You will be following a professionally calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program. Yes the program is intense and it is designed to help you get in the absolute best shape of your life. So it is really important that you follow the program to the T in order to get the results that you are expecting.

This program works your entire body but there are days specifically designed to work your butt, your legs, your core, arms and cardio. Each workout is different and we will be able to do the workouts in real time with Autumn + the cast. 




What Equipment do you Need?

You will need a set of light, medium and heavy dumbbells, sliders, a mat and resistance loops. When you get your program through me, you will get the sliders and resistance loops with your purchase- YAY! 


What is the Nutrition Plan like?

The nutrition plan is follows the portion fix containers for measurements but it is totally different than the 21 day fix or other Beachbody programs. You are eating according to this concept of "timed nutrition" which means you eat at specific times of the day and you have a pre and post workout meal. You can keep it basic and follow the meal plan or you can get fancy with your recipes. I personally have already seen the impact replacing 1 snack a day with Shakeology has had as well as utilizing the Beachbody Performance Line every single day (I know you've seen me post about my unicorn juice ;) :) . I use the Energize pre workout (my unicorn juice), the hydrate during my workout, recovery post workout and recharge 30 minutes before bed at night. It truly has changed the game for me as far as recovery, energy, and results. I will say that it is worth every single penny of investment. The part about the whole program that I'm looking forward to the most is that you get to have a refeed day in which you get to have more carbs to refuel and jolt your body back into results!! Like who doesn't want that?! #gimmeallthecarbs





Who is the 80 Day Obsession for?

This program is for anyone who wants to literally get strict with their nutrition and see how far they can go with results!! You do need to have a base level of fitness (which we will also be building in the Jan 1 prep group I'm offering) and you do have to understand portion fix and clean eating (which I will be teaching!).

This program is good for:

-Those that want a leaner, firmer, more sculpted body

-Women looking to add some curves WITHOUT bulking up

-Anyone who wants a tighter, more defined booty and flatter abs

-Fitness fans looking for an intense, holistic workout that they can do at home (or in my case a gym)


How can you be one of the exclusive few to participate in my beta launch test group using this program?

Watch the video below, then fill this form out: https://goo.gl/forms/UuE2cSrQGbvGCvaG3




CANNOT WAIT TO MAKE RESULTS HAPPEN!!!!! 2018 is our year!!!


Healthy Chocolate Chip Cookies

Thursday, 29 March 2018

Hiiiii, my name is Courtney Laine Duinker, and I never met a cookie I didn't like. Now that we have the hard stuff outta the way....

Before I began my health + fitness journey 2.5 years ago, I was legit eating a dozen cookies a day. Like the real, homemade kind with allll ze butter and sugar. Because of my cookie addiction, I developed a binge-eating disorder + you could frequently find me trying to run off all the guilt + bad stuff after. I learned the hard way you cannot out-exercise a bad diet. I may not have been super overweight, but my relationship with food was horrible and I could never quite hit my physique goals no matter how hard I worked.

Welp, insert **coaching**! (Promise the recipe is below!)

I was told about this virtual community I could join, get all the tools (workout programs, meal plans, and a super food shake to help me with my sugar addiction) I need to break the cycle, re-balance my life + ultimately heal my self- image + relationship with food. I was in awe at the possibility so I dove in! It has changed my life so dramatically (mentally + physically-- see visual progress below) that I now help other women do the same thing I was looking for! You can ask for more details for my next virtual bootcamp here: bit.ly/swsfitsquad 







Full disclosure, I have NEVER been able to follow ANY meal plan prior to this. Because of my cookie/sugar addiction. So when I turned over this new leaf, I was determined to figure out how to do this and not give up my cookies ;) feel me?!

So began my journey with healthier cookie alternatives. As I drank my super food shake + started eating the right foods, my taste buds began changing. My cravings lessened, but I still wanted/needed cookies at different times of the month (you girls know what I'm talkin bout ;). I've spent a lot of hours in the kitchen trying to find a recipe that fits into my meal plans but doesn't make me feel guilty + if I eat 2, I wont full on binge.

Yesterday in my virtual bootcamp, I asked my girls to share a new fav recipe they found since starting this journey together. I instantly wanted to share a cookie recipe. But I still hadn't found one that was REALLY good and didn't make me gasy. Maybe TMI, but chickpea recipes tend to do that to me... so there's that. So instead of sharing an older recipe, I looked around my kitchen + got to work finding something else! Honestly this is the BEST recipe I've ever come up with!! It's SO simple, guilt-free + will keep your tummy gas-free-- RAISE THE ROOF!!



Don't those just look UNREAL?!

Yup. They will taste that way too!

The only bummer, I am not a details person, soooo I dont have exact measurements but I have an idea and have full confidence in you. So when you try this, play with it. I promise you can add more or less of an ingredient + you will find your winner too :)

Without further ado.... those chocolate chip cookies!! Give them a try, take a pic + tag me to tell me what ya think!!







BE SURE TO FOLLOW ME:

Instagram: @sownwithstrength





Vegan Meal Plan + Fertility Tips

Sunday, 24 December 2017



So I wouldn't exactly same I'm vegan. However, in the past year, I've done a lot of research on the effects of our nutrition on our bodies. Pregnancy is one of the reasons my passion for nutrition has ignited. Hubby and I began trying to begin a family "unofficially" (you know that whole, "well, Ill just stop taking the pill and see what happens ;) ;)") yup that was us 2.5 years ago. After a solid 6 months of NOTHING happening, we decided to try more intentionally. And so began our frustration and battle with infertility. You can hear more about our infertility journey here.



In the past few months, I've come across quite a few resources that suggest taking animal protein out and focusing on eating whole, nutrient dense food. Apart from the animal protein, I have been eating fairly regularly thankfully in due to my job leading virtual bootcamps as a fitness coach! BUT, there was room for improvement. So here are a top things I've taken away from my readings and what I plan to focus on a little more intentionally in 2018... (***Keep in mind, I'm not a professional, not an expert, just a girl on a mission to learn, share, + make small adjustments to one day begin a family. There isn't a one size fits all solution for fertility. Diet plays a big role as I'm learning, but one thing may work for someone may not work for you)






1. Avoid Trans Fat (aka commercially prepared products + fast foods). Didn't think this would be a toughie, but turns out I grab stuff on the go ALL THE TIME for convenience sake. Even though I'm not hitting the Mickey-D's drive through- I'm DEFINITELY getting my fair share of trans-fat in **face-palm**. So step 1- NO MORE. 

2. Use more olive or canola oil and less coconut oil. This was one is debatable and controversial. Some experts say go with ketogenic and high fats like coconut oil. Others like The Fertility Diet suggest to steer clear. I've been using coconut oil for several years and I actually did several months of ketogenic-focused diet (higher fats less carbs) last year-- none of which worked for me. So I will opt to try this in 2018. 

3. Eat more vegetable proteins like beans and nuts and less animal protein. Again something I can work on even though I don't eat a lot of red meat anyway, I will definitely be focusing on more chick peas, beans, lentils and quinoa in 2018). 

4. Eat more whole grains and carbs with lower slower effects in blood sugar and insulin rather than highly refined carbs. (Which fun fact I learned... this also helps to reduce food cravings-- umm hello!! We wonder why we can't eat clean? Because we let these sneaky sugar-ridden refined carbs to sneak in every so often which spikes our craving for MORE sugar/fatty foods) This is something I need to work on a lot. I'm a recovering sugar-a-holic. For the most part I've been eating clean the past 2 years. However, every now and then whether it be emotional or what-have-you, I get a little overboard with cookies + chocolate. Note to self- putting baby first starts now). 

5. Take a multivitamin with folic acid and b vitamins. 





So keeping this in mind, I've decided to begin my mommy-prep by putting the baby first NOW :) Before he/she exists-- I will begin making sacrifices to put the baby first (isn't that motherhood?) starting with my diet. Below is a meal plan I've followed as prep going into our 80 day test group (more on that if you want to join us here):



RECIPE LINKS:

One Pan Vegan Mexican Quinoa
One Pot Mediterranean Quinoa
Mushroom Risotto
Chickpea Sweet Potato Marsala
Vegan Alfredo
Fried Rice

ENJOY!!






80 Day Obsession Program Overview

Saturday, 16 December 2017




If you follow me on my Facebook or Instagram you know that one of my New Year's Resolutions is to CRUSH a brand new 80 day workout program launching in January!! 80 Day Obsession is a new program created by fitness expert Autumn Calabrese (pictured above with me). Autumn Calabrese also created several of the programs that have led to my personal transformation...the 21 Day Fix, 21 Day Fix Extreme, Hammer and Chisel, Country Heat and more. One of my good coaching friends was in the Coach Test Group and ALLLL the results are seriously mind-blowing! Check out a few of them below! 









The program officially launches January 15th. And beginning January 1, I'm launching a "prep" group with an amazing community of women to build a base of fitness + get back into healthier eating habits post-holidays (bc we all know we snuck an extra treat or three over the holidays hehe).
Before I go into those details, lets talk about what 80 Day Obsession is all about.

For me, doing this bootcamp myself is not about losing weight but personally it’s about toning up my three favorite areas: the abs, the legs and the booty! I have always had a hard time with having my nutrition eating- I've grown a lot on this journey the past 2 years and thus have seen the changes in my body above as a result. But I'm looking to take it even more to the next level! So I am really excited about Autumn’s nutrition plan with these workouts because it is built around a concept called timed nutrition, where we eat specific things at specific times to optimize the results we're working for in the workouts!!

So let's chat details...


What is the 80 day Obsession?

This program is an effective, step-by-step approach to building a shaped, curvy butt while simultaneously shrinking your core. It’s 80 days of obsessive focus on fitness and nutrition spread over 13 weeks.

Is it extreme? YES!!! The workouts are intense and they average 45 minutes to an hour in length. The diet guidelines are every bit as demanding also. You will be following a professionally calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program. Yes the program is intense and it is designed to help you get in the absolute best shape of your life. So it is really important that you follow the program to the T in order to get the results that you are expecting.

This program works your entire body but there are days specifically designed to work your butt, your legs, your core, arms and cardio. Each workout is different and we will be able to do the workouts in real time with Autumn + the cast. 




What Equipment do you Need?

You will need a set of light, medium and heavy dumbbells, sliders, a mat and resistance loops. When you get your program through me, you will get the sliders and resistance loops with your purchase- YAY! 


What is the Nutrition Plan like?

The nutrition plan is follows the portion fix containers for measurements but it is totally different than the 21 day fix or other Beachbody programs. You are eating according to this concept of "timed nutrition" which means you eat at specific times of the day and you have a pre and post workout meal. You can keep it basic and follow the meal plan or you can get fancy with your recipes. I personally have already seen the impact replacing 1 snack a day with Shakeology has had as well as utilizing the Beachbody Performance Line every single day (I know you've seen me post about my unicorn juice ;) :) . I use the Energize pre workout (my unicorn juice), the hydrate during my workout, recovery post workout and recharge 30 minutes before bed at night. It truly has changed the game for me as far as recovery, energy, and results. I will say that it is worth every single penny of investment. The part about the whole program that I'm looking forward to the most is that you get to have a refeed day in which you get to have more carbs to refuel and jolt your body back into results!! Like who doesn't want that?! #gimmeallthecarbs





Who is the 80 Day Obsession for?

This program is for anyone who wants to literally get strict with their nutrition and see how far they can go with results!! You do need to have a base level of fitness (which we will also be building in the Jan 1 prep group I'm offering) and you do have to understand portion fix and clean eating (which I will be teaching!).

This program is good for:

-Those that want a leaner, firmer, more sculpted body

-Women looking to add some curves WITHOUT bulking up

-Anyone who wants a tighter, more defined booty and flatter abs

-Fitness fans looking for an intense, holistic workout that they can do at home (or in my case a gym)


How can you be one of the exclusive few to participate in my beta launch test group using this program?

Watch the video below, then fill this form out: https://goo.gl/forms/UuE2cSrQGbvGCvaG3




CANNOT WAIT TO MAKE RESULTS HAPPEN!!!!! 2018 is our year!!!