Top 6 Tips for Staying on Track This Long Weekend

Here's our infographic on how to navigate the long weekend. Your fitness and nutrition progress is much like digging a hole. You dig diligently all week long, yet on the weekend you start to shovel the hole back in, undoing all of the hard work that you put in over the week. It doesn't have to be this way. Keep on digging until you reach those goals! 

Click here to download our Deck of Cards Workout. The easiest workout that you can do anywhere with no equipment needed. 

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Your Healthy Holiday Survival Guide

Just one little cookie, and one glass of eggnog, and one serving of this, and one serving of that... it doesn't sound so bad, and it wouldn't be if it were only for a single day. However unfortunately, for most of us these temptations last all month long. 

But, with a little bit of willpower, and a well executed plan, you can stay on track and enjoy everything the holiday season has to offer. The best thing you can do is ask yourself "What is going to help me get where I want to be?"... is it the instant gratification of every cookie that you see, or the satisfaction of sticking to your goals and staying on track for success? 

We've put together a Healthy Holiday Survival guide for you, and over the next few weeks we will be delivering recipes, workouts, and fit-tips. Our elves here at Encompass have been working diligently to get this done to make your Christmas the healthiest one yet. 

Click here to download your very own copy of our Healthy Holiday Survival Guide (virtually delivered by Santa and his elves). 

Get My Free Holiday Survival Guide

Watch our Facebook Page and our blog over the next 12 days as we begin our 12 days of Christmas countdown - including holiday home workouts, healthy versions of your favourite treats, and plenty of Christmas cheer! 

Homemade Aussie Bites

If you've tasted the Aussie Bites from Costco, you'll know that they are delectable treats packed with healthy nutrients like chia, flaxseed, and quinoa combined with the natural sweet taste of apricots. Save yourself the travel (and the long lines) with this quick, easy, and nutritious homemade version. 

Homemade Aussie Bites

Ingredients:

1¾ cup rolled oats

3 packets truvia or stevia 

¼ cup dried apricots

¼ cup raisins

¼ cup ground flaxseed

¼ cup unsalted sunflower seeds

¼ cup unsweetened shredded coconut

¼ cup cooked quinoa

2 tablespoons chia seeds

¼ tsp baking soda

¼ cup honey

¼ cup unsalted butter, melted

¼ cup coconut oil (measured melted) 

½ tsp vanilla extract

Instructions:

Preheat oven to 350 degrees. Lightly grease a 24 count mini-muffin pan.

1. Pour 1 cup of rolled oats into a food processor. Process for about 1 minute until oats are pulverized.
2. Add in the remaining ¾ cup rolled oats, sugar substitute, dried apricots, raisins, flax seed, sunflower seeds, coconut, quinoa, chia seeds, and baking soda. Pulse until apricots and raisins are in small bits.
3. Pour in honey, melted butter, melted coconut oil, and vanilla extract. Pulse just until combined.
4. Divide batter among the prepared muffin tin.
5. Bake in the preheated oven for 10 to 12 minutes until golden brown.
6. Remove pan from oven and let cool in pan on a wire cooling rack for 10 minutes. Remove muffins from tin and let cool completely on the wire rack.
7. Once completely cooled, store in an airtight container for 4 to 5 days.

Tex Mex Fiesta Salad

Our version of the Tex Mex Fiesta Salad is even better than the real thing.

Healthy eating shouldn't have to be bland, boring, or monotonous. We believe in re-creating our favourite foods in a healthier way, and adopting healthy habits to replace our old stubborn and often sabotaging habits.

Click here to download your very own copy of our Tex Mex Fiesta Salad full of flavour and nutrients to fill you up and satisfy your Mexican cravings. 

Tex Mex Fiesta Salad

What are units? 

Units are our perfectly portioned serving sizes for each individual based on their goals, body composition, and daily needs. To learn more about units, or how you can loose 12-24 pounds in 28 days inquire below. Our next Takedown Challenge begins September 23rd and includes individualized weekly menu's, free fitness classes, unlimited support, and teaches your body to burn unwanted fat 24 hours a day. 

Fill out the contact form to get signed up TODAY. Space is limited, and is based on a first come first serve basis. Not convinced yet? Click here to see real results from real people, just like you. 

Summer Berry Bowl

Summer is meant for enjoying. Stay on plan with a delicious and nutrient packed frozen berry bowl that makes the perfect breakfast, snack, or treat. This recipe is a feature from our Balanced Habit's Nutrition Program. To learn more about 'units', our programs, or to get a free 3-day meal plan, see encompassfitness.ca.  

The Summer Berry Bowl is the perfect combination of a balanced whole food meal, refreshing treat, and packed with essential nutrients and antioxidants.

Summer Berry Bowl Recipe: 

Ingredients: 
1 scoop Vanilla Protein Powder
1 - 1.5 cups Ice
1 cup Unsweetened Nut-Derived Milk (almond, coconut, cashew) 
1/2 tsp Xantham Powder (gives it a thick, creamy texture)
1 cup of berries of choice - Blackberries, Blueberries, Strawberries, Raspberries recommended.
1/4 cup homemade granola (see below) 

Instructions: 
Pour 1 cup of nut-milk of choice into blender. Add ice, protein powder, and Xantham Gum. Blend to desired consistency. Add more ice or milk if needed - it should be thick. The longer you blend, the creamier it becomes. Pour frozen smoothie into a bowl. Top with 1 cup of berries, and 1/4 cup granola.  Equivalent to a 3-unit meal - adjust accordingly. 

Homemade Granola: 
Ingredients:
2 cups of old fashioned oats
1/2 cup Raw sunflower seeds
1/2 cup raw pepitas (green pumpkin seeds) 
1/2 cup shredded unsweetened coconut
1/2 cup flaxseed meal
1 tsp. ground cinnamon
1/2 tsp. salt
1/4 cup canola oil
1/4 cup agave nectar or quality honey
1/2 tsp vanilla extract
1/2 tsp. maple extract

Instructions:
Mix first 5 granola ingredients together and spread over a lined baking sheet. Place on broil for 3 minutes, tossing each minute. Mix the following ingredients together and drizzle over granola and toss to coat. Cook for an additional two minutes - keep your eye on the pan! Stir every 30 - 60 seconds. Remove granola for the oven and allow to cool for 8-10 minutes.
Note: makes multiple servings. Store in an airtight container.

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