Monday, 24 October 2016

Book Club BEGINS & Maiden Voyage Read Revealed!

I know a lot of you have been anxiously awaiting the announcement of this bookclub and the first reading selection so I am happy to be bringing you GOOD news!  My Virtual Book Club, The Spine Crack, is starting on November 6th with a wonderfully and raw & inspiring book, LOVE WARRIOR by Glennon Doyle Melton.  

You can get more details on the book here: The Love Warrior

To be part of my PRIVATE Facebook group where we will discuss the book over 4 weeks, simply request to join here: THE SPINE CRACK and I will approve you!

Here’s the schedule of what we’re reading and when:
WEEK 1: NOV 6th - NOV 12th (CH 1- CH 3)
WEEK 2: NOV 13th - Nov 19th (CH 4 - CH 7)
WEEK 3: NOV 20th - NOV 26th (CH 8 - CH 11)
WEEK 4: NOV 27th - DEC 3rd (CH 12 - CH 15) 
I am SO excited to meet you all and get started!

Wendy XO

Thursday, 22 September 2016

Coconut Curry Split Pea Soup


2 cups dried split peas, rinsed, picked over
Fresh boiling water, just enough to cover the dried split peas
3 cloves garlic, chopped
4 cups vegetable broth
1 to 2 teaspoons Green Curry Paste, or to taste
1 Tablespoon Curry powder
1/2 teaspoon Old Bay Seasoning
1/2 teaspoon chipotle chili powder
1 14-oz. can coconut milk
2 jalapeƱos, seeded and chopped finely
Sea salt and fresh ground pepper, to taste


Place the split peas in a heavy soup pot on the stove, cover peas with boiling water, cover the pot, turn the burner on at the lowest setting.

Hot soak the peas like this for one hour. Drain.

Place the soaked peas back into the heavy bottomed soup pot and add the chopped garlic, broth, curry, Old Bay Seasoning, and chipotle. Bring the mixture to a simmer and cook until the liquid is reduced and the peas are so tender they break apart with a wooden spoon- about an hour.

Stir in the coconut milk and gently heat through. If you like your pea soup thick, keep simmering, and reduce the liquid to your liking. If it needs more liquid, thin with water.


Chocolate Coconut Protein Pancake

This recipe makes ONE single HUGE, massive pancake! 

1/2 Cup oats (I use Rogers Porridge Oats)
1 Tablespoon cocoa powder
Stevia (to taste)
1/2 Cup Fat Free Cottage Cheese
1/4 cup boxed (or 2 from shell) Egg Whites
a drop of coconut or vanilla extract
1 Tablespoon unsweetened coconut for top(I use large chipped variety).

Mix Dry ingredients in a small bowl then add in the wet. Combine all ingredients in a food processor or blender. (I use immersion blender). This will become a "batter". You may have to add more oats or more cottage cheese, depending on the consistancy of the batter (you don't want it too thin or too thick).
Cook on hot skillet until light brown. Sprinkle coconut on top when you initially put batter in pan, then flip. Serve with Smuckers Sugar-Free Syrup or topping of your choice!

Number of Servings: 1

Calories: 309
Fat: 8 g
Carbs: 36 g
Protein: 26 g

NOTE: The nutritional info is based on the ingredients I use and may differ with what you use. 


Peanut Buttery Granola

I have a few recipes for peanut butter granola, but with the use of regular PB, it gives a much higher fat content. So I thought why not try PB2 and take the calories down a bit as well? I am SO excited with how this turned out. It bakes up with nice chunks, a perfect crunchy, peanut buttery granola! And I do have this thing with pairing PB & coconut. They ROCK together! Enjoy! 

**HINT: This would be amazing with a few dark chocolate chips sprinkled on top as well.** 

Peanut Buttery Coconut Granola

3 cups rolled oats, a hearty variety (I use Rogers Porridge Oats)
1/2 cup dry roasted or raw peanuts
1/2 teaspoon sea salt
1/2 cup of PB2
1/2 cup large chip unsweetened coconut
1/4 cup coconut sugar (aka: palm sugar)
1/4 cup sesame seeds
1/4 cup wheat germ
1/4 cup ground flax

Mix above together in large bowl. 

Whisk these together in a small bowl:

1/2 cup honey
2 Tablespoons of coconut oil, melted
1 teaspoon vanilla

Add wet ingredients to dry then mix well until coated. Using your hands makes it go much easier! Spread on parchment lined cookie sheet and bake at 300 for about 25 minutes. You do NOT want to over bake!

Cool and store in freezer or airtight container. I like to eat ALL my granola right from the freezer.

Makes 28 1/4 cup servings

Per 1/4 cup serving: (Based on my ingredients used)
Calories: 107
Fat: 4.9 g
Carbs: 14.4 g
Protein: 3.4 g


Double Chocolate Yogurt Muffins

OK..these are sooo good.  They are not too sweet, the perfect consistency thanks to the yogurt and they have the added bonus of protein and amazing flavor!  You can add more stevia to suit your taste but I rather let the chocolate chips do the talking here! Two muffins make the perfect snack! 

1/2 cup cocoa
1/2 teaspoon cream of tartar
3/4 teaspoon of baking soda
3/4 teaspoon baking powder
12 individual packs of stevia
1/2 teaspoon salt
1 3/4 cups of oat flour

 Mix dry ingredients together.  Then add in:
3 egg whites
1/2 cup unsweetened applesauce
1/2 cup 0% plain greek yogurt (I used Oikos)
splash of vanilla

Stir to mix.  Then add in one (1) cup of hot, not boiling water.  Stir well.  Divide among 12 muffin cups either greased or lined with paper cups.  Top each muffin with 1/2 teaspoon mini chocolate chips.  Bake at 350 for about 15 minutes, til tops spring back gently when touched.  

Makes 12 muffins
Based on my ingredients, per muffin:
Calories:  75
Fat:  2.4 g
Carbs:  11.4 g
Protein:  4.2 g
Fiber:   1.3 g


Wednesday, 20 July 2016

Rock Your Life Mentoring Program

I believe we have one life and we need to live it it the fullest! It took me a while to figure it out, but like the tattoo on my arm says, "I just want to live while I'm alive". Finding my place in life, a place where I was always growing and learning....I have found that in coaching and I am ready to pay it forward in a HUGE way!  

I am looking for >>YOU<< if you are:
*not scared of hard work and reaching for goals
*self driven
*ready to help your family grow financially
*ready to literally punch FEAR in the face and join me in helping change others lives!!

I have had a lot of ladies look at what I am doing and think you could not possibly do it...I am about to prove you wrong! This is a 21 day mentoring program that is going to focus on EVERY facet of what you need to be a success as a coach. You get to improve your fitness & health levels, all while learning this business from the ground up. You need to be ready & open to better yourself every day! 

I know how much being surrounded by people who push you, make you better and lift you up can change your world. I am inviting YOU to be part of the team I have created...a team of powerful women who are truly family! 

This group is open ONLY to *NEW COACHES* that join my team in July and August (cut off is Aug. 12th). We will work together to be better physically, emotionally and the big one...mentally!! This not only helps us excel in this business, but because of this, we are better all round as a person!

This is something you cannot put a price tag on, but I promise you, if you commmit 150% to this, your life WILL BE ROCKED in ways you have never imagined. 

There will only be 10 spots offered, as I want to give you the best of me as a mentor. 

If this speaks to you, please enter your info here and I will contact you for consideration. ROCK YOUR LIFE APPLICATION

Monday, 18 July 2016

What is Country Heat?

Do you like Country Music?
Do you like dance?

Not a fan of working out?
Do you need your workouts to be fun?

*US & Canada only

No matter what your reason, if you are looking for something to spice up your fitness regime or you want to get started this could be the program for you! This is a LONGGGG Post, but bear with me because I want you to know EVERYTHING about Country Heat. 

Beachbody is releasing a BRAND NEW fitness program on July 28th 2016!  COUNTRY HEAT is going to knock your socks off!  At first I was a little skeptical of a country music workout because, well, I am not a huge fan of country music, but I gave it the old college try and found that is was a total BLAST!!

 Anyone can do it!  It is not hard at all.  You do NOT need to be coordinated or know how to dance...Autumn talks you through the moves, step by step.  If I can figure it out with my AWESOME 2 left feet, anyone can!

I am really excited for the launch of this program and I'm going to be walking a select group of people from beginning to end through the program.  I'm going to be giving sample meal ideas, giving you recipes, tips and guidance on how to rock this program!  The people in the test group are getting incredible results and one even lost over 60 pounds in 90 days! This is really amazing!

  • So lets talk about WHAT this program actually is?

    First of all it features all of the hottest country music!  There is NO CHOREOGRAPHY to remember, just follow along for the 27-30 minute workout!  This workout program is high energy, low impact dance workout that is super fun and easy to follow.  Autumn Calabrese created this program and has also created the 21 Day Fix, 21 Day Fix Extreme, Co Creator of Hammer and Chisel, author of the Fixate cookbook, mom and bikini competitor.  I have done many live workouts with her and she is an INCREDIBLE motivator and trainer.  

    There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the portion controlled eating plan! 


    First of all it is a workout you will actually stick to!  Autumn makes it fun and easy.
    You get 5 high energy dance workouts and 1 dance conditioning workout to give you all the calorie burning benefits of a great cardio workout while using every muscle in your body to fire up your metabolism.

    There are no complicated moves, NO WEIGHTS OR EQUIPMENT required.

    Autumn uses her portion control container system and meal plan to help you lose weight by eating what you want in the right amounts each day.  


    ANYONE from beginners to 21 Day Fix grads to those advanced in their fitness that want something different and fun. It is great for all ages and fitness levels. People who like Zumba or love to dance, people who want to lose weight and are looking for results in 30 days.  People who generally don't like to exercise or who want a lifestyle change, but aren't sure where to begin!  Does this sound like you? 

    This workout is great for people who have tried and failed at complicated diets and exercise programs.  The reason is that its easy to follow the portion controlled container system and you have ME as your coach to guide you every single step of the way!  I will teach you how to meal plan, prep, and stick with the workouts from beginning to end.  Plus the workouts are fun and you don't even know you are working out. 

      I encourage everyone to do at least 2-3 rounds of the program. The reason is that in the first 30 days you are just learning and getting into the swing of things.  You are getting a good handle on your nutrition and understanding how the portion controlled containers work.  

    This program is great for those that like to dance but are intimidated by choreography.  I am SO excited for this program! 


    When you purchase your Country Heat you will get:

    6 workouts on 3 DVDs in 30 minutes or less.

    7 Color coded portion controlled containers to efficiently help you portion out your food

    Country Heat Nutrition Plan which is an easy to follow guide that has recipes, tips, and more to help you get results.

    30 Days of Shakeology in any flavor (My 2 faves are Vegan Chocolate & Cafe Latte) Note: Cafe Latte is only available in the US at the moment.

    Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the low down on the nutrition plan and workouts.

    30 Day Calendar so that you know exactly what workouts to do in what order to maximize your results.

    When you purchase the challenge pack you get access to Country Heat On Demand which means unlimited access to stream Country Heat and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts the minute you make your purchase.

    **PRIZES** for participation...because we are fun like that! 

    The Country Heat Challenge Pack


    Did you know you can get it right here from me?  

    Plus I am going to be launching my first official COUNTRY HEAT TEST GROUP on Monday August 8th (prep week) and workouts start on the 15th of August!  You can get personal, 24/7 mentoring, guidance and support from me in a closed online accountability and support group!  I am going to basically walk you through the entire program from beginning to end.  I will teach you how to make the most of the nutrition plan, how to choose healthier snacks, create healthy new habits, and make this a permanent lifestyle.  

    I will be your sounding board, your guide, your motivator and your accountability partner.  

    All you need to do is get your name on the list to be the FIRST to know about the program launch!

    To claim your spot you must order your package via the registration link I will email you.
    If you want this, ACT NOW because this is going to be our most popular group of the year!

    While you are waiting for your registration link, as a thank you for stopping by, I would love give you a copy of my recipe book, Just Feed Me, that guaranteed, will
    have you trying new things and excited about your food prep!!


Wednesday, 29 June 2016

Chocolate Coconut Almond Granola

Well, I started out with ingredients for a Chocolate Peanut granola...another standby, but was missing one crucial ingredient. So I created this recipe instead, using the ingredients I did have on hand. I have to say, it turned out wonderfully & the smell of it baking was amazing & comforting! I hope you enjoy it!

3 cups of rolled oats (I used Rogers Porridge Oats)
1/2 cup raw almonds, chopped
1/2 cup unsweetened coconut (I used large chipped)
1/2 teaspoon sea salt
1/4 cup cocoa powder
1/4 cup coconut sugar (aka:palm)
1/4 cup sesame seeds
1/4 cup wheat germ
1/4 cup flax meal

Mix above together in large bowl. 

Stir together in large bowl and add to dry ingredients:
1/2 cup honey
1 teaspoon vanilla
2 Tablespoons of coconut oil, melted

Add wet ingredients to dry then mix well until coated. Using your hands makes it go much easier! Spread on parchment lined cookie sheet and bake at 325 for about 25 - 30 min. You do NOT want to over bake! 

Cool and store in freezer or airtight container. I like to eat ALL my granola right from the freezer.


Tuesday, 28 June 2016

Chipotle Lime Fish Tacos

I came up with this recipe after seeing 2 recipes for fish tacos. I decided I would just create my own recipe based on the ingredients I had on hand! 

Recipe makes 2 tacos (1 serving). Yeah...I ate them both. :-)

1 Basa Fillet (or any white mild fish), seasoned with Orange Wasabi Spice mix. (A purchased mix, but you can use any Asian or Thai spices).

Bake at 400 for 20 minutes. Cut into chunks. Set aside.

Cabbage, thinly sliced
2 Corn Tortillas (I used Bodywise here because I was out of corn)

Chipotle Lime Sauce:
2 Tablespoons 0% Greek yogurt
1 teaspoon chopped cilantro
1 teaspoon olive oil
sprinkle of sea salt
sprinkle of fresh cracked pepper
1/2 clove chopped garlic
sprinkle of ground chipotle pepper
2 teaspoons fresh squeezed lime juice
1/2 teaspoon lime zest

Mix above ingredients together. Set aside.

Heat frying pan. Lay each tortilla in pan and heat each side till lightly toasted. Remove from pan, top with: Chunks of Basa, sliced cabbage, a drizzle of Chipotle Lime Sauce & salsa.

Dig IN!!!

You can easily multiply this recipe for a family. I made this one night when it was just myself I was cooking for!


Mexican Quinoa Salad

This recipe is the perfect summer salad either warm OR cold and is even better the next day.  This is a favorite in my house. ENJOY!!

Mexican Quinoa Salad

2 cups cooked quinoa 
4 cups veggie broth or water
1 red pepper & 1 orange pepper, chopped
1 can black beans, rinsed
3 cups corn 
1/4 cup chopped cilantro
1 jalapeno pepper, seeded & chopped
2 Tablespoons olive oil
Juice of 1 Lime
1 tbsp cumin
Pinch of Red Pepper Flakes


1. Cook quinoa in 4 cups of boiling water (or broth), covered, for about 20 minutes. Let cool.
2. Chop pepper, cilantro, jalapeno and add to corn and beans.
3. Whisk olive oil, lime juice, salt/pepper, cumin and red pepper flakes.
4. Add quinoa to bean and veggie mixture and top with dressing and salt/pepper. Serve at room temperature or cold.


Wednesday, 22 June 2016

MORE Appreciation

We are hardest on ourselves and the first to criticize what we "think" is a flaw in our bodies. I have done it, and probably will continue to do it, even though I am getting MUCH better.
Let me lay this out...I am NOT tall..I am a shorty, and I am built with a "sturdy" body & have always been this way...I fondly refer to my legs as tree trunks. And I didn't like them for a long time. Because I had cellulite, because they were huge, because they were get me. 
But my thoughts have changed over the last few years when I realized that while I was criticizing my body, others were looking at me with admiration because of something else I wasn't paying attention my arm or my eyes. Just like in return, I was looking back at them for their butts (yes, I notice butts first!!) and abs. Or their hair, that was always salon worthy. I momentaily forget that I have some pretty incredible strengths that shine through. In light of everything that I thought was a weakness, I just blanked out all that was a strength. Why the heck DO we do this anyway? I know I am not alone, because I speak with women every single day who are doing the EXACT. SAME. THING! 
I am working on changing that and it paying it forward to other ladies by showing them all that is beautiful and strong about them. I don't think it will magically disappear overnight, but I have grown a TON in the last year, especially. 
The thing I do know is comparions is the thief of JOY. 
Like I said, I am changing that thought process into one that is grateful and totally appreciative of everything I have been blessed with physically, mentally, and and spiritually. 
This is what I do know:
I have STRONG legs that carry me through each day and take me to the top of mountains, running down country roads and deadlifting a PR of 215 pounds last week.
I have a pretty wicked sense of humor and I can make my kids crack up at the drop of a hat.
I am creative, and a gypsy of sorts. It is what has made me resilient through some of the toughest times in my life. 
My body carried 2 incredible children and at 47 years old, I feel pretty damn good about how strong and fit I am.
I am a great mom, grandma and wife. Life is about SO much more than how you look in the mirror and it sure took me a long time to figure that out, but I am getting there. 
I will no doubt still need to work on this because it doesn't change overnight. Maybe it comes with age...I am not sure. But as I head towards 50 (GASP...did I JUST say that)...I know the things that were pertinent in my life at 27 or 37 years old is NOT what rules my life now. 
THAT is one thing I am grateful for most of all!
So here is to imperfectly wonderful bodies, with strong-ass tree trunks legs, with cellulite, with stretch marks, with sweaty hair, with a gypsy heart and with the ability to compare less and appreciate MORE!


Sunday, 19 June 2016


I was inspired to host July's fitness challenge with the theme FEARLESS & FABULOUS.  Why? So many of us need to be surrounded by others who lift us up, give us the courage to do things we never imagined we could do and to be cheerleaders for each other.  We also need to be having a WHOLE LOTTA FUN!  This group idea was conjured up after me reading, for the second time, FEARLESS & FABULOUS by Cara Alwill Lebya.  BONUS:  You will be reading this along with us!

*US & Canada only

Here is how is works:  
1.  Pick a program from the ones listed below.
2.  Fill out our RSVP form with your info and your program pick.
3.  Register with the registration link you receive back via email.
4.  Pick up your copy of FEARLESS & FABULOUS at your local bookstore, on, or from your library.  (This is your responsibility)
We start July 4th!

This group is 100% free to participate in and is hosted by myself and the wonderful coaches on my team.  All that is required is that you commit 100% to one of our recommended programs that we offer.  These are listed below.  These programs are world renowned, tried and tested (YES, by US & hundreds of thousands of others) and they are guaranteed to get you results if you stick to it (Or you can totally get your money back).  These program were created by an entire team of celebrity trainers & nutritionists to give you the BEST resources possible!  Since working with these programs, I have lost over 30 pounds and I would LOVE to recommend ones I have done myself.  I will be your coach and guide and teach you everything that I went through during these programs.

The 21 Day Fix (A Perfect Blend of Strength & Cardio)**
The 21 Day Fix Extreme (A More Intense Version of 21DF)*
22 Minute Hard Corps (Military Bootcamp Style Workouts)*
PiYo (Inspired by Pilates & Yoga)*
CIZE (Dance that ANYONE can do)**
Streaming Workout Mixer (No DVDs.  Streaming workouts just like Netflix)**
Insanity Max:30 (Shaun T body weight cardio)*

* = my personal recommendation 
= programs that come with the Portion Fix Nutrition Plan

A full workout porgram hard copy on dvd
A calendar to tell you which workout to do daily
A nutrition guide to follow
(Some programs come with the Portion Fix: coloured containers to teach you portion control)
Recipes ideas to get you started
A month's supply of Shakeology (a $130 USD value)
One month's access to Beachbody On Demand (just like Netflix!!)
Registration into our EXCLUSIVE & PRIVATE FEARLESS & FABULOUS group on Facebook.
Packages start as low as $140 USD

We dedicate one FULL week to prepping you for success.
100% PRIVATE group.
Daily check ins to keep you on track.
24/7 Support & Accountability
TONS of resources & tips.
A new community Of Friends.

Prep weeks starts July 4th and workouts begin on July 11th!
To claim your spot you must order your package via the registration link I will email you.
If you want this, ACT NOW because this is going to be our most popular group of the year!

While you are waiting for your registration link, as a thank you for stopping by, I would love give you a copy of my recipe book, Just Feed Me, that guaranteed, will
have you trying new things and excited about your food prep!!

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