Author Archives: Carrie Burrows

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Let’s Crank Up Your Coffee

Boost Your Coffee With This Fountain Of Youth Protein.

My #FitFriends in the MBA already know this about me…I LOVE COFFEE and the first coffee I have every day is BUTTER COFFEE.

If you don’t know what butter coffee is, slap yourself in the face, read the rest of this and then watch this video to learn all about butter coffee <- Video I did that explains it what it is.

Coffee + Butter = Great
Coffee + Butter + MCT Oil = Amazing
Coffee + Butter + MCT Oil + Collagen = HEAVEN (picture yourself taking a sip and suddenly you’re surrounded by angels playing harps).

What the heck is Collagen? Slap yourself again.

Collagen is a protein.  It’s the #1 protein in your body. It’s found in everything from our muscles and bone, skin and hair…it’s an inside outside protein.

It’s kind of a big deal…collagen makes up about 30% of your inside and 70% of your outer covering (skin). 

You naturally produce collagen, but as we get older our collagen production slows down. Add in stress and sickness and it plummets.

  • skin loses its elasticity
  • hair and nails grow more slowly and lose their strength and shine
  • ligaments get stiff..

We also get collagen from the food we eat. Animals, like us are made up of a lot of collagen…remember it’s a protein.

A couple of years ago, Bone Broth Soup started to get really popular and early this year it was huge! I’ve been having it about once or twice a month for a couple of years. (PRO TIP #1: Don’t try making it…it’s an all day process…just buy it).

The other way I supplement my collagen is with powder. Back to the coffee. (See, it all comes back to coffee).

I put a tablespoon of collagen powder in my butter coffee and give it a stir. (PRO TIP #2: Don’t blend it…it breaks it down and makes it kind of useless.)

Here’s why I supplement with collagen.

1. It can cut down on wrinkles, and give the skin more elasticity.
Cut down on wrinkles?? Give me a drum of the stuff!

2. It improves bone and joint health and may improve hormone production.
Hormones…middle aged hormone help. Sign me up!

3. Adding collagen powder to your diet may even cause the body to make more collagen on its own!

Put it in your smoothies, sprinkle it on your oatmeal, put it in tea…how ever you start the day.

Have an awesome day!

Carrie

PS – Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

PPS – If you enjoyed this post and want to make sure you don’t miss future posts, make sure you subscribe on the right side under, “Subscribe”.

PPPS – Oh, and I share my best information with people in my #FitFriend Community. To join us for the exclusive and best information sign up here.

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Healthy Apple Crisp

Healthy Apple Crisp.

New recipe for you today which I did last night on my Facebook Live. Crazy….you’re having a great chat with people and your technology crashes. I really can’t complain though. I’ve done around 20 Facebook Live Broadcasts and that was the first that crashed.

Anyways…enough about that because you want the recipe…

This will make six 8 eight ounce mason jars, depending on the size you cut your apples.

For Apple Layer:
6 sour-sweet apples, like MacIntosh or Granny Smith. Peeled and chopped into small pieces
Half a lemon squeezed TBS fresh squeezed lemon
1-2 tsp of sweetener of your choice (I used Splenda – you can use Stevia or whatever you like)
1-2 tsp cinnamon or apple pie spice (more if you like)
2 caps of butter extract

I taste test the apples to see if they need more cinnamon or butter extract.

For Crisp:

1/2 cup  oats (you can add hemp seeds, Chia seeds, nuts, oat bran to bump up the texture and fiber )
1/4 cup brown sugar Splenda (or sweetener of your choice)
2 tsp cinnamon or apple pie spice (more if you like!)
5 caps of butter extract (more if you like)
5- tsp Grass fed butter (KerryGold) or ghee/clarified butter.

Preheat oven to 350°

Add lemon to the apples as you cut them in a large bowl. Add the spice and sweetener the apples and mix to coat.

Pack apples into the Mason jars to the top.

Put all the crisp ingredients into a bowl and using your fingers or a fork kneed the butter through the mixture until it resembles crumbles. Top each Mason jar with the crumple crisp mixture. Put the leftover crumble on a line baking sheet.

Bake the apple crisp for 30-35 minutes until the crisp on the top is golden brown. Bake the crumbly crisp on the baking sheet for about 15 minutes until it is golden brown.

Remove from the oven and let the apple crisp sit for 10 minutes.

Options:
-you can add in protein powder to your oat mix (which I did!)

-you can use pre flavored oatmeal – I used OatFit. Look for a low sugar and around 100 cal per package and under 5 grams of sugar!! Read the label

-instead of regular butter -you have to use grass fed butter or clarified butter. If you don’t have those available, then you can use coconut oil

Enjoy!!

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Healthy Pumpkin Spice

 

Let’s face it…fall is here. Cooler weather, shorter days and of course PUMPKIN SPICE EVERYTHING is all around us.

You, like most people, LOVE everything pumpkin spice. As I walk through my local grocery store everything has a pumpkin spice option right now. [DISCLOSURE] I am not a fan.

I love pumpkin pie, but that’s about where my taste for all things pumpkin ends.

So many people are all about #PSL (Pumpkin Spice Latte) from their fav coffee shop. Have you ever taken a look at the nutritional breakdown? Here is the Starbucks nutritional info on a Grande PSL…

Starbucks Grande PSL Nutrition

I would rather eat my calories…not drink them.

 

380 Calories….
50 grams of sugar…
14 grams of fat…

UGH!!

So, how can you get the ‘great’ taste without all the nastiness that comes from the nutritional failures of PSL?

Well, that was my mission. To get you a healthy style PSL that you could enjoy drinking and not need to do 350 burpees to work it all off. Not that doing 350 burpees is a bad thing.

HEALTHY PUMPKIN SPICE SHAKE:

1 scoop vanilla protein powder (Mine is the best 😉
1 Tablespoon of pumpkin puree (not pumpkin pie filling) (adjust for your own taste)
1-2 teaspoons Pumpkin Pie Spice
1 Cup unsweetened Almond / Cashew / Coconut Milk
Option
1 Tablespoon Sugar Free Vanilla Syrup

Mix it in a high-speed blender, adjust for your own level of sweetness / flavor.
Blend and enjoy!!

HEALTHY PSL

1 Cup brewed coffee
1 Tablespoon Pumpkin Puree
1/2 Cup Unsweetened Almond / Cashew / Coconut Milk
1-2 Teaspoons of Pumpkin Spice
2 Pumps (tablespoons) Sugar Free Vanilla Syrup

Stir it all together, adjust as needed.
Top it off with some frothed Almond / Cashew / Coconut Milk

Let me know when you make these!!

Love you.

Carrie

PS – Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

 

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What’s your story?

We all have a story.

If you’ve been following me you should know who I am – if not, read my post
Who I am and what I believe – I spell it all out there.

I listened to a great Sermon yesterday and some of the points of the message spoke to me on so many levels.

I have been blessed to have been able to work with thousands of people and so many of them tell their story and highlight the hurt or sadness in their life.
I get it.
Life is hard and terrible things happen and those things stay with you.
When my Mom died on my 20th birthday – (yes she passed on my actual birthday) I had a choice; fall into a deep hole of depression, sadness, anxiety or continue living. I had so many people ask “How were you able to go back to school”, “How were you able to go back to work.” Simple…I had to.
There were no other options. I also knew that my mother would’ve been so disappointed in me if I didn’t. The thought of disappointing her after she was gone was still heavy on my heart. It gave me the drive. It gave me the push to make her death part of my life, not my entire story.
In the Sermon, the Pastor said;
“The beginning of your story doesn’t need to look like the end of your story”
Sit with that for a minute.
Wow!
So what does this have to do with health and fitness?!
Everything.
Where you are right now is not where you need to stay.
You are the only one that has the power to change you!
If you have been a chronic dieter and the scale keeps going up and up, then you’ve been using the wrong tools, systems, strategies. That stuff is easily fixed.
You are in charge of your comeback.
Right now, I’m your coach and here’s what I’m telling you;  “Get your mind right, get back in the game in the second half and use this new new playbook and I guarantee, you’ll win!”
I am here to make sure you ……???????
If you keep trying to come up with your own rules of the game, or looking for short cuts on how to win the game you will lose each and every time. You already know that because you’ve probably experienced it.

This is your locker room pep talk.

When you get knocked down, you get back up.
You work with a team to go farther, faster.
You do the work, you follow the play book and you win.

You get to design your hero’s journey.

It can suck or it can be an epic tale!

  • Believe that your best self is a real thing.
  • Stop trying to look for short cuts, there aren’t any.
  • If you do some work, I guarantee you will feel better about everything.
Never give up on you.
Create incredible comeback story.
Inspire others to have their own amazing comeback story.
Make this your FIGHT SONG!

If you don’t believe that there is more for you, then there isn’t.
Love you!

Carrie

Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

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Fattening Fall Is Back!

It’s officially Fall sigh

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I’m a summer girl. I don’t like boots (even cute boots), turtle necks, scarves, sweaters…etc. I digress…

Fall marks the unofficial start to the heavy eating season. Thanksgiving in October for my Canadian fit friends, followed by Halloween then Thanksgiving for my American friends. Cross border shopping for Canadian friends.

We head right into Christmas party season then from Christmas right into New Year’s Eve…whoa…eating season is c-r-a-z-y!!

This is when sooo many people go off the rails and “try” to put it all back on track in January. Some people actually even think, “Oh well, I’ll start fresh in January.”

Fall foods can be frightening, so lets break it down.

Let’s start with the beloved Pumpkin Spice Latte. What a calorie bomb. Even if you try to make it “skinny” it is so not and never will be skinny or a healthy choice. At minimum you are looking at over 300 calories, 11 grams of fat, 35 grams of carbohydrate.

Drinking 300 calories is JUST WRONG. You don’t need it. You don’t deserve it and it is not a treat, so get over it!

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On the liquid calorie topic, hot apple cider is also a hot mess. Warm calories, and sugar = lots of push ups and running, I mean lots!! Hot apple cider comes in around 200+ calories, 27 grams of sugar that’s for about a cup ugh!!!!

Needless to say that Halloween candy is a no-no. I know it hits you as soon as you walk in the store. I know that you think if you by it now you wont have to rush around the day before Halloween looking for candy…what lies and deception!! You know if its in the house you will eat it. Two options, buy things that repulse you or wait until Halloween and buy it that day.

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Next on the list is anything that has caramel-apple in the title. Let’s be honest….caramel anything just screams danger. Move along caramel apple goodness…move along! Have apple slices and natural pb. I know its not the same but its better for you!

Pumpkin “treats”:  approach with extreme caution. Pumpkin in and of itself is great! Pumpkin that is in the form of squares, tarts, loafs, scones, muffins…all are fattening fall fails!

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People hide behind layers of clothing and thats why so many people love the fall. Guess what friends, the spring and summer will happen and you wont be able to sport those layers and your real shape/size will be revealed that you can’t blame on a bulky sweater!

It’s fall…it happens every year. If you had a PSL (pumpkin spice latte) last year, guess what … it tastes the same this year!!

Head into eating season fit, strong and toned. If you hit the fall foods hard you are looking at rolls, muffin tops and jelly belly…and I’m not talking food…Im talking body parts; Yowza!

You have the choice….fit or fat this fall….choose fit!

Give my PSL protein shake a try…I promise you will loooooove it!! No added sugar. So crap…just PSL GOODNESS You’re welcome!!!

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1 scoop of vanilla protein powder

1-1.5 cups of almond milk (or any milk that works for you)

1/4-1/2 cup of pumpkin puree (not pumpkin pie mix)

1/2 tsp or a healthy dash of pumpkin pie spice (or cinnamon/nutmeg)

Blend and enjoy!

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Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!

10 Steps To Easier Weight Loss

changeYou want to lose weight. You want to get healthy. You are confused because there are so many options available and so many different experts telling you how to do it. Where do you begin?
Well, read through these 10 tips and you will be well on your way.

1. Set Various Goals

Losing weight might be the ultimate goal, but it shouldn’t be the only goal. You should set several goals that lead to the ultimate goal. Small incremental goals that when achieved automatically lead to the big one. Eat vegetables with every meal. Drink a gallon of water. Sleep 7 hours…each of these small daily goals will get you where you want to go and they show a complete sense of accomplishment, which has a powerful psychological impact.

2. Surround Yourself With Positivity

Surround yourself with positive people, eliminate negative aspects from your life and seriously look for the bright side of everything. An emotionally healthy environment makes it easier for you to shoot for your goals because you will feel the support and when you have ‘down’ moments or thoughts, positive people that are supporting you will prop you up. Get an accountability partner, preferably someone on the same journey.

3. Rethink Rewards and Punishments

Food is never a reward and exercise is never punishment. The idea that you should reward yourself with food is crazy. “I did 500 burpees this week so I can have dessert” is purely broken thinking. Food is energy and nutrients for your body, plain and simple. Put garbage in, you look like garbage. Exercise is one of the best forms of self respect there is. You are giving yourself the gift of good health and fitness, that is a reward for longevity, never punishment.

4. Meditate /  Breath Deep

Taking a few minutes at the beginning of your day to sit quietly and clear your mind is a great way to gain focus on what really matters throughout the rest of your day. Deep breathing has a calming and de-stressing effect and combined with meditation has a powerful outcome.

 5. Stop Concentrating On A Calendar

While goals with a set date for achievement are vital, don’t get discouraged when you miss your goal. You didn’t gain the weight in a month, so stop thinking you’re going to lose it all in a month. When we look at a calendar we don’t see the long term picture that great health and fitness is a long term plan. It’s a lifestyle change that is more important. A 30 Day Weight Loss Challenge is a great kick start to your new lifestyle, but it doesn’t end on day 30…in reality that is just the beginning.

6. Identify Your Weak Spots

Identify the places, people and times that get you into trouble and stop or change them. If you have a friend that is crappy and negative all the time, move on…they aren’t going to help you or your mindset. If a particular restaurant has a dish that you love but you know is horrible nutritionally, don’t go there. If the evenings are troublesome for you and your health, be prepared with healthy snacks or change your routine completely so that you are busy during that time.

7. The Scale Is Not Your Friend

You tend to think of your weight as good or bad based on what the scale says. How you look and how you feel is far more important a better gauge of success. Are your clothes fitting better? Do you look thinner and feel stronger? Those are true measurements that go beyond numbers. Muscle weighs more than fat so as you drop the fat and increase lean muscle the changes won’t appear on the scale nearly as well as they will appear on your frame in the mirror.

8. Be Honest With Yourself

Don’t accept excuses or tell yourself, “It’s OK to have a cheat meal.” What is your goal? Think in terms of an employer.  If you were paying you for the work you we’re doing would you accept less than the best? No, you would demand a better job day in day out. While you maybe hard on yourself you will become a better manager of your success and eliminate your failures.

9. Foods Are Good or Bad…Deal With It

Somewhere along the line, we’ve learned to feel either proud or guilty about every food choice we make and that is a good thing because it holds us accountable. We wouldn’t send our children off to school with a chocolate bar, bag of chips and a giant bottle of Coke because we know it isn’t good for them, yet we will do that to ourselves.  Food is energy. Food is fuel. Food is nutrition. Crappy food gets you crappy results for energy, thought and performance.

10. Exercise Is Essential

Your body needs to be challenged. In the beginning, if you have led a sedentary lifestyle, a challenge might be for you to take a 20 minute brisk walk. GREAT!!! Do it. As your fitness improves, you can bring in greater challenges. Push-ups, sit-ups, weights can all be added to your routine as you get stronger and improve your fitness level. You might be intimidated by thought of going to a gym. No worries…you can gain an incredible fitness level right in your own home with just body weight exercises.

Losing weight is not hard from a physical stand point. It’s the mental challenge that kills so many good intentions. You need support and a plan for success.

If you are serious about making a wholesome change in your life, here is a great place to start.

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!