What is this 10 week nutrition thing all about?

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Next session starts Sept 11th.

Limited spots available.

It is completely ONLINE....but I would be with you one/one. I find this the best of both worlds. I am here as your coach along the way. I provide individual feedback each week without the time or price of having to go see a coach in person.

I am not going to take away things in your life that you like, or love, or need. I do my best to focus on adding POSITIVE things into your daily routine or even creating a daily routine. We can't make changes to see what is working, if there is nothing consistent to make changes from.

I work on habits - this is going to look different for everyone depending on their goals.

YES I can help you. If you are willing to work with me. Each week, all I ask is you for you to provide feedback about where you are at. Again this is going to look different for everyone.

Clients that see the most results are the ones that provide feedback - positive and negative - the honest real life feedback that comes with making any lifestyle changes.

Ready to sign up?  GO HERE! Limited spots available. 

Ready to sign up?  GO HERE! Limited spots available.   

If you have any other questions please email me! lauren@sweatsinthecity.com

Recipe: Powdered Peanut Butter Protein Bars

Powdered Peanut Butter Protien Bars

Make these for breakfast or for a snack.

Makes: 8 Bars

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Prep time:

Cook time:

Ingredients:
  • 2 scoops (60g) of vanilla protein
  • 1/2 P2B Powder
  • 1/2 tsp baking powder
  • 1/8 tsp salt
  • 100g sweet potato, cooked, mashed
  • 1 cup unsweetened almond milk
  • 2 Tbsp melted butter
  • 1 tsp almond, caramel, vanilla or your favourite flavour of extract
  • 1 tsp almond, caramel, vanilla or your favourite flavour of extract
  • 1 whole egg 2 Tbsp Egg Whites

    Instructions:
    1. Preheat oven to 350F.
    2. Add the dry ingredients (protein powder, PB2, baking powder and salt) to a medium bowl, mix well.
    3. Add the remaining wet ingredients (sweet potato, almond milk, butter, extract, eggs and stevia) to another bowl, mix well. Add the wet ingredients to the dry ingredients and mix until combined.
    4. Add the remaining wet ingredients (sweet potato, almond milk, butter, extract, eggs and stevia) to another bowl, mix well. Add the wet ingredients to the dry ingredients and mix until combined. The batter will be quite thick. You can add a bit of water or milk to thin it out if it is not spreadable.
    5. Spray an 8x8 inch baking dish and spread the batter evenly into the baking dish.
    6. Bake for 25-30 minutes or until a toothpick comes out clean from the centre. Allow to fully cool before cutting into bars. Wrap bars in cellophane and keep refrigerated.

    For Macronutrient information - View Recipe on MyFitnessPal

    Recipe: Simple Cottage Cheese Protein Pancakes

    Simple Cottage Cheese Protein Pancakes

    Easy to make and easy ingredients to pick up at your favourite grocery store. Change ingredient amounts to match needed macros.

    Makes: 1 serving

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    Prep time:

    Cook time:

    Ingredients:
    • 1/2 cup cottage cheese
    • 1/2 cup organic gluten free oats
    • 4 TB Egg whites
    • 1 tsp baking powder
    • pinch of cinnamon

    Instructions:
    1. Blend.
    2. Fry.
    3. Enjoy.

    For Macronutrient information - View Recipe on MyFitnessPal