Wednesday, 22 January 2014

What is the 21 Day Fix?

I am so glad you asked!

They say it takes 21 days to form a new habit and that is just what we are going to accomplish!  The 21 Day Fix is a hot topic these days and for good reason!

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow 30 minute workouts that fit into anyone's busy schedule.

Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that takes those question marks out of food AND fitness.

This program really gets me fired up because on any given day the thing most of my clients say they struggle with is food.  How much?  When?  How many calories? Am I getting enough protein, enough veggies? is STRESSful!

On February 17th you can be part of a group that will take this head on and learn how to manage all of that!  I am hosting just a smaller, intimate group and honestly not everyone that applies will be accepted.  I am looking for an honest answer when I ask, "Why do you want to be part of this group"?  I want people who have a burning desire for change and are really ready for this to be YOUR moment.

I will be with you the entire 21 days, to motivate you, to help keep you on track, keep you accountable, be there to answer questions and be your back up and cheerleader!  This will all take place in a private online support group.

This is not free.  The cost is $140.00.

Serious applicants only.

Let's go into an amazing summer armed with the best you possible!

You must not already be working with a coach to apply.  To work with me one on one simply sign up here:  Wendy Kennedy Fitness

To apply fill in the info below.  I will read each application and let you know if you have been chosen to participate.


Tuesday, 14 January 2014

Choose your hard...

Choose your hard.

This quote pops up now and then in my feed. It always resonates with me because essentially our life, for the most part, is the way it is because of the choices we make.

We have the power to make healthy food choices over going to McDonald's. We are the ones driving up to the window to order a Quarter Pounder when we can just as easily drive to a grocery store and walk in and get a green salad, veggies and some roast chicken. It is hard to walk away from the smell of french fries.

We are the ones that decide to sit and watch 4 straight hours of tv or get up and head to the gym, go for a run, a walk or push play on the dvd player. It is hard to start a new fitness program, to move your body for the first time when it is used to being still.

We are the ones that surround ourselves with it in the form of circumstance, people, etc. or we choose to surround ourselves with a stream of motivation, inspiration and people that lift you higher. It is hard to walk away from things that have been in your life for so long you can't even remember it not being that way.

We can sit and lament about life being out of control, the house being a dung hole & upside down 24/7, having not enough money, hating our job and so or or we can get up off our asses and start doing the work, adding in a whole lot of elbow grease, sweat and determination and going after your passion. It is hard to devise a plan of attack, to be not overwhelmed with how the heck you are going to get this done, to leave your job and start from scratch again.




I have made the executive decision for my life that I am choosing the hard that is going to get me where I want to go. Not the hard that is keeping me stuck, stagnant and unhealthy both mentally & physically. Both are just plain HARD. But the outcome of one is a life that I am proud to say I chose. Not one that I look back on with regret because I sat back and just let it all happen..

If it's going to be hard anyway, it might as well be while it's on my way to a place I want to be!

Monday, 6 January 2014

R & R (Recap & Rejuve)

Well, here we go into the beginning of week 12 of working with a trainer.  I have never before this point, worked one on one with any kind of trainer.  This is all brand new to me and at 12 weeks, is honestly still very fresh.

I communicate with him via the phone & email.  I have not met him in person yet but I am about to change that.

Today I am sitting just over 20 weeks out from the show I have chosen to compete in, which is the INBF, in Calgary on May 31, 2014.  This is some scary ish right thurr.  Talking about doing it is one thing, but then nailing it down to weeks out from the date is a whole nother deal!  GAH!!  I am petrified yet excited!  

On Jan 25th I will meet my trainer, in person for the first time.  THIS is the scary part.  I asked him do I need to bring anything.  His answer:  a bikini.

Slo mo.  

Time stops.  

In my mind I am saying nooooooooo (once again, slo mo).  I feel prickly heat.  Then I am cold.  Then I start going over in my mind all the things he is going to tell me that I need to do and have to work on. I feel beads of sweat on the back of my neck. Insert the hamster doing warp speed on the treadmill playing out the scenario over and over in my mind.  I see sparkly bikinis everywhere, swaying on a giant clothesline in my mind, taunting me. OMG....the cellulite.  The stretch marks.  The extra fat that needs shedding.  The...the......WAIT!!!!

I knew this day was coming.  I knew what I signed up for.  I knew I was going to have to get uncomfortable in only a gajillion ways during this journey.  And I SO have, so far.  And I will continue to do so.  This is a GOOD thing because without getting uncomfy with me, I am never going to grow to get to where I need to be.

So I wiill stand there and take in his words, learn from it and go with the plans he has laid out for me. 

The division I want to compete in is figure.  He says where I am sitting right now, he thinks I can make it for the May show but will need to see me in person to 100% verify.  Hence the visit.  Figure is most definitely the body type I am drawn to and is what I think my body would be best suited and able to achieve at this point.  So for now we wait.  January 25th is not that far off.  A quote from Oxygen magazine describes the lady perfect for Figure as “Lean, yet still feminine, she looks like a badass onstage!”  Hey...I am all about badassery!  

On the upside, I can now have every 2 weeks a cheat (hate HATE that word) meal which is awesome.  I will plan it down to the detail and it will not be a crappo meal from the Mexican joint.  It will be one to savor and to enjoy every bite and hell I might make reservations at some shi shi place with amazing food because honestly, I do think I deserve it!  :-)  This is a total rejeuvenation for me!

This whole process is one I never imagined in a million years I would ever be contemplating, let alone living out.  Each week is a new adventure with my fitness and with playing with my nutrition.  I eat a ton, I have hard workouts and I feel good at the end of them, even if I suck.  Learning to enjoy the suck is part of it.

I have so many wonderful people behind me, cheering me on and a family that is my biggest squad in that department.  I could not feel more blessed and inspired to do this! 

For everyone that said GO #TeamWendy...I thank you.  

This is the craziest thing I have ever done.  EVER. 

I have to say, I am liking this new me.  :-)


Wednesday, 1 January 2014

Sweet Potato & Quinoa Salad

Sweet Potato & Quinoa Salad

1/2 cup quinoa
1 cup vegetable stock
3 sweet potatoes, peeled and diced (when cooked I just scooped out 2 cups of cubes for easy measure)
1 teaspoon olive oil
1 teaspoon ground curry powder
1 teaspoon coriander
1/8 teaspoon of chipotle powder for heat

1/2 lemon, juiced
1 tablespoon red wine vinegar
1 teaspoons maple syrup
1 tablespoon olive oil
1 teaspoon Sweet Barvarian Mustard
1 small garlic clove, minced
sea salt and fresh cracked pepper, to taste

1 green onion, sliced thinly (I used chives)
2 tablespoons sliced toasted almonds (optional)
small handful of dried cranberries (optional)
feta cheese crumbles (optional)

Bring vegetable stock to a boil and add in quinoa. Cover and simmer over medium heat until tender and mostly absorbed. Drain, fluff with a fork and set aside.

Meanwhile, toss sweet potatoes with olive oil, curry, coriander and chipotle and bake in a 400F oven for about 20-30 minutes or until tender.

In a small serving dish, toss together the quinoa and sweet taters. Combine the vinaigrette ingredients in a small bowl and pour over salad. Add in green onions and combine. Serve and top with almonds, cranberries and/or feta (if using). Prepare for amazing!! 

Serves 2 as a main dish. They are large servings and could be halved again! 

Nutritional info before craisins, almonds & feta, for 1/2 the recipe:
Calories: 409
Fat: 7 g
Carbs: 76 g
Protein: 9 g


Sesame Thai Spaghetti Squash

Sesame Thai Spaghetti Squash

Squash 1 Large spaghetti squash (about 6 cups yield)
1 teaspoon toasted sesame oil
3 Tablespoons Tamari
1 Tablespoon Rice wine vinegar
2 cloves garlic, minced
dash of dry ginger (or fresh grated to taste)
1/2-1 Tablespoon toasted sesame seeds
Green onion, chopped
1/2 cup cooked edamame
fresh chopped cilantro for garnish
Sweet Thai seasoning (optional) This is an organic spice blend I have in the cupboard

Preheat oven to 350. Split the squash in half lengthwise, scoop out seeds. Spray or drizzle with olive oil. Sprinkle with fresh cracked pepper & sea salt. Put cut side down on foil lined cookie sheet. Bake for 30 min. Scrape out all squash with a fork into large bowl.

Sesame Sauce:
Combine sesame oil, tamari, vinegar, ginger and sesame seeds (Thai seasonings if desired) in a small bowl. Toss with spaghetti squash noodles. Gently fold in edamame and green onions at the end. Garnish with a sprinkle of sesame seeds cilantro.

Makes 2 servings. Nutritional info will vary depending on your ingredients used.  

Original recipe found here:  


Sweet Potato Pumpkin Protein Muffins

1 scoop Trutein Cinnabun Protein powder (I cannot guarantee results using a different PP)
3 Egg Whites

1/4 Cup Pumpkin

1/4 cup Oat flour
1/2 teaspoon baking powder 
Dash of cinnamon, nutmeg, cloves & ginger
4 oz of pre-baked mashed yam (about 1/3 cup)
1 tsp Vanilla 

**if using another Protein powder, you may want to add a sweetener to the ingredient list**
Pre-heat oven to 350 degrees. Mix all ingredients til moistened and not lumpy.  Bake at 350 for 18 - 22 minutes.

Makes 4 muffins.  

Per muffin:  
Calories:  82 
Fat:  .8 g
Carbs:  9 g
Protein:  10 g


Warm Tarragon Quinoa Salad

This recipe has simple flavors, great texture.  I think a little sprinkle of feta on top would just about make it perfect! 
1 cup  quinoa (I used tricolor)
2 cups  vegetable broth
2 cups  frozen shelled edamame, precooked.
2 tablespoons  lemon juice
2 tablespoons olive oil
2 tablespoons chopped fresh tarragon
1/2 teaspoon  sea salt
1/2 teaspoon fresh cracked pepper
1/2 cup chopped red peppers
1/4 cup  chopped almonds, toasted

1. Toast quinoa in a dry skillet over medium heat, stirring often until it begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer about 15 min, till all liquid is absorbed.
3. Whisk lemon zest and juice, oil, tarragon, pepper and salt in a large bowl. Add peppers and edamame,a and liquid to the quinoa mixture. Toss to combine.  Top with toasted almonds. 

Makes 5 servings

Each serving:
Calories:  275
Fat:  12.2 g
Carbs:  31.5 g
Protein:  12.7 g


Will Do 2014

For the last several years I have done this list, inspired by my friend Yvonne from Y-Von Adventures.  It is truly about perspective going into it with a mission of DOING IT in mind.  I am honestly not a fan of the word 'resolution'.  It does not jive with me.  I am more of a Go-out-and-grab-the-world-by-the-cajones kinds of girl.  Will-Do is totally up my alley!!

Looking back at my 2013 Will Do list I will be honest and say I did not reach all of them, but I did reach the majority!  Those check marks make me very proud of my accomplishments and let me know that hell YES, I really am doing something right!

So without further ado, here is what I have planned for 2014.

Family & Personal
*Learn to breathe and think before speaking.  I sometimes spew verbiage without truly assessing how I want to come across.
*Continue to pare down.  This past year was a MAJOR downsize for us.  It feels GREAT!  Simplicity seems to work better for us.
*Do more random acts of kindness.  It makes a difference for both the giving and receiving parties.
*Plan, not procrastinate.  I excel at both.  Funny how that works.  My goal is way more planning.  :-)
*Be the best mom, wife, sister, aunt & friend that I can be.
*Realizing I don't have to be perfect is a big one.  I am ok with being imperfectly me!
*Blogging is taking the front burner again.  I have ignored it for way to long and I feel most happy when I am putting my fingers to the keyboard writing.

*June 2014....the month I will leave my full time job to become a FULLTIME Beachbody coach.  I had a minor snag in 2013, but no fear.  It is happening!
*Be a better leader and team mate.
*Help more people get out of life's ruts and show them they can get themselves fit both mentally AND physically.  Financial fitness is a side effect!
*Keep planning for fitness and nutrition certification.  SO excited even in the planning stages!
*In the second half of 2014, publish my first ebook.
*Constantly push myself outside my comfort zone.  This is the only way myself & my business will grow.
*Plan for 2015 Success Club Trip.  This one is mine.

*Super Spartan AGAIN in Miami...cannot wait!
*The biggie here is to step on stage May 31st entering my very first figure competition.  This scares the bejesus out of me to be honest, but at the same time I could not be more excited.  This is my main fitness focus for this year.
*Underwear Affair, Spartan Sprint in Calgary and just maybe the Spartan Beast.  I am still trying to work that one in!
*Continue to hone my skills and get stronger, better, leaner.
*Keep getting creative with food to help me get closer to goals. Eating healthy does not have to be boring.

*Selling our house will be a major burden lifted.  2014 is going to be the time for that!
*Saving money each week to put towards a vacation for Scott & I.
*Pay off credit cards and one small, unwise loan I made a few years ago.  Ahhh, lessons learned.
*Stop buying unnecessary things simply because I want them and look at if I really need them first.


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