Pesto Potatoes

Pesto Potatoes

Pesto Potatoes

These potatoes can be enjoyed warm or cold.

Ingredients

Directions

Step 1 – Boil potatoes until soft but still a little firm, if the skin comes off easily they are too soft. They taste better when cold when they are firmer.

Step 2 – Once cooked, coat potatoes in pesto.

Step 3 – Enjoy!

Superfood Fruit Salad

Superfood Fruit Salad

Superfood Fruit Salad

Ingredients

  • Peaches, chopped
  • Plums, chopped
  • 1 tsp bee pollen
  • 1 tbsp hemp seeds
  • Lemon juice
  • fresh mint, chopped
  • Cashew coconut cream (optional)

Directions

Step 1 – In a bowl mix all ingredients, add more lemon juice if needed

Step 2 – Enjoy with cashew coconut cream if desired.

Why You Need To Stop Saying These 5 Things to Yourself

Why You Need To Stop Saying These 5 Things to Yourself

Why You Need To Stop Saying These 5 Things to Yourself

So, there a number of phrases I hear people say ALL THE TIME. And I probably hear this more than others because of my profession and what I do. So, today, I’m going to Cut through all the feckin’ crap and bull shit and really get to the heart of the matter. Now, I’m not pretending to be perfect, I still say some of these things to myself, but I now clock when I say them and do things to stop saying them and change my situation.

I’m going to give you some tough love today.

Ok, phrase # 1

I Don’t Have Time

This is huge, it’s one phrase I hear so often as a nutritionist and personal trainer. 

“I’m too busy”

“I don’t have time”

“I wish there were more hours in my day”

And for some reason when it comes to our health, when it comes to taking care of ourselves first, there’s just never the time.

There is always something else that has to happen. But let’s be honest, you saying “I don’t have time”, is really just an excuse, it’s you not being honest with yourself.  So, instead of playing the victim, by know you now I’m all about taking action, moving your arse and taking ownership of your life. So, instead of feeling sorry for yourself.  What you need to do is take a good hard look at where you are spending your time.

What does your day look like, what does your week look like. Do you schedule things, do you create to-do lists, do you prioritize. That’s the key.

What things are priorities in your life?

For example, if you want to start running because you want to start exercising and you know you should be moving every day. Are you making a daily or weekly runs a priority? Do you have it scheduled, do you know how long you want that run to be. Are you planning for it? Or is running even your thing. Half of us want to be exercising and think we should start running or be going to the gym, but deep down those things don’t excite us. So, of course, there’s no motivation to do them.

And instead of acknowledging that, we use the excuse “I’m too busy to workout”, or “I wish I could, but I have a lot of other things going on right now”.

Does that sound like you?

If you keep saying to yourself you don’t have time, you really need to sit down with a sheet of paper and a calendar, write down all your to-do’s, start prioritizing those to-do’s, then put all those tasks into your calendar with times beside them. Then and only then will you have the time to what you really need to do.

If it’s important to you then you’ll always find the time to do it. If not, then let’s be honest, it’s not important to you.

It’s time to take ownership of your time and get shit done.

I Can’t Do It

“Whether you think you can or you think you can’t, you’re right” – Henry Ford.

So, what you’re really doing is giving up before you even get started. Well, that’s a great way to life your life.

How many adventures, memories, opportunities are you throwing away because you’re telling yourself “I can’t”. How is that fun?

I believe it’s true that where your mind goes your reality follows. No, fecking shit you can’t do it if you keep telling yourself that. And you’ll never do it. You’re telling yourself you can’t because of fear, you’re afraid. I get it. I really do. There have been many times in my life where I thought I couldn’t, and many times when I did and ended up finding out, I really couldn’t. But that’s the fun part, that’s living life. You’ll never know unless you try.

You have something special and unique to offer the world, to offer your friends, family, to offer your neighborhood, community, school. If you keep telling yourself you can’t, then you are not only saying no to yourself, but you are saying no to all the people that could be helped by you, all the people that would be inspired by you, all the people whose lives would be changed for the better.

So, by you saying “I can’t”, you are actually being extremely selfish. And how dare you! If Michael Jackson, said “I can’t”, how different would the world be, if Steve Jobs, said “I can’t” how different would the world be, if Gandhi, Mother Theresa, Martin Luther King, said “I can’t” how different would the world be.

If there is someone in your life that has helped you, has inspired you, has motivated you in any way, if that person said “I can’t” where would you be right now?

Now’s the time to start saying “I can”, and find a way to do it. Look for the solutions, not the excuses.

I’m Not Good Enough

Oh, we’ve all played this game, haven’t we. Myself included. I still do it. When I had the idea for my podcast, and my Cut the Crap Club I thought I wasn’t good enough. I mean, I had no idea how to put a podcast together or a membership site. And I thought “who the heck is going to listen to me, really who am I”? I’m a nobody. Well, if I had of let all those thoughts take control, then you wouldn’t be reading this right now. 

But the real questions is, by whose standards? By whose standards to you believe you are not good enough? We can easily trap ourselves into this game of comparisonitis.  Honestly, though, we compare ourselves to everyone else. And then judge ourselves that we are not at their level, or can’t do things the way they are doing it.

This goes back to I can’t. Yes, you can and yes you are good enough. Why, because you are YOU. You have something special and unique that ONLY you can offer this world. Again, don’t be selfish. Share it.

And if you feel that you are really not good enough, then find a way to be good enough. Take a class, read, train, practice. Stop playing the victim and start taking action and living your life. The only way you can expect others to recognize your worth is when YOU start seeing it in yourself.

I’m so (whatever)…fat, stupid, dumb, useless etc.

You’re living in victim mode again.

This is about getting out of victim mode and into action mode.

Ok, so if you feel you’re so fat, then let’s get off your arse and start moving, change your diet, if you feel you are so stupid or dumb (which is totally not true, by the way, because we are all smart at something).I believe there are different types of smart, there are those that are academically smart, those that are street smart, common sense, compassionate, forgiving, all these are smart.

You’re feeling stupid and dumb because you’re feeling not good enough, read what I just wrote about not being good enough.

If you want to be smarter and less dumb then do something about it. Take a class, learn something, take a training course, read books. Often times, it’s the stupid things we do, that make us feel stupid, so instead of saying “I’m so stupid”, change the language, “It was a stupid thing I did, but that’s not who I am”.

Now, that you’ve clocked the stupid thing you did, you’ll make sure you won’t let that happen again.

Why Does this Always Happen to Me

Victim victim victim.

Life doesn’t happen to you, it happens because of you.

Every action has a consequence, and that consequence is going to either have a positive effect or a negative. Life is 10% what happens to you and 90% how you react to it.

So, if shitty things are always happening to you it’s because you are letting them and you are letting them get to you. You are letting them paralyze you. It’s how you are reacting to the situation.

Now, don’t get me wrong there are going to be shitting things that will happen in your life that you have absolutely no control over. That’s the 10% part. My father dying at 46 was a really shitty thing, but I can’t spend the rest of my life feeling sorry for myself because my dad is no longer around.

No, I’m still alive, so I’ve got to grab life by the balls and live. Again, this goes back to your choices, you’ve got to take ownership, this is YOUR life, no one can live it for you. And do you really want to be on your deathbed thinking, “damn it, I wish I could have done such and such when I had the chance”. 

Also, if you are living in victim mode all the time, well, nobody wants to be around that. That’s just dark energy that is no fun, who likes to be around a complainer.

Here’s what I want you to do. Start a gratitude journal. Every night before bed, write down 3 things you are grateful for in your day. When you start doing that, you’ll soon see all the good that is in your life. And if you don’t, you’ll start taking action to make good things happen in your life. It’s hard to be in a bad mood when you are looking at all the good in your life on a daily basis.

There you have it.

5 things to stop saying to yourself. The big lesson here is to not forget to live. Be yourself, your authentic wonderful, glorious beautiful self.

Share your gifts, talents and spirit. And create memories that you can take with you throughout your life.

If you want to listen to this rant you can check out my Cut the Crap and Keep it Real Podcast episode 73.

Leek and Mushroom Fried Rice

Leek and Mushroom Fried Rice

Leek and Mushroom Fried Rice

Gluten Free

Ingredients

  • 2 cups cooked jasmine rice
  • 3-5 baby leeks, thinly sliced diagonally
  • 3-5 large crimini mushrooms
  • 1 egg
  • coconut oil
  • Herbamare (sea salt infused with herbs and vegetables)

Directions

Step 1 – In a pan or wok over medium heat melt 2 tbsp of coconut oil and add 1 tsp of Herbamare and mix.

Step 2 – Add leeks and mushrooms, coat well in oil and Herbamare mixture.

Step 3 – Once leeks and mushrooms are soft, add egg and mix well (scrambled).

Step 4 – Add cooked jasmine rice and mix all ingredients together. Add more Herbamare if needed.

Step 5 – Serve with Chicken Mango Kebabs and enjoy!

BBQ Baked Potatoes

BBQ Baked Potatoes

BBQ Baked Potatoes

Ingredients

  • 1 large white potato
  • 1 large sweet potato
  • 2 sprigs fresh rosemary
  • 2-3 tbsp grass-fed organic butter
  • sea salt and black pepper

Directions

Step 1 – Pre-heat BBQ. Wash potatoes and slice with skins on.

Step 2 – Wash potatoes and slice with skins on.

Step 3 – Tear a large sheet of aluminum foil and layer potatoes.

Step 4 – Sprinkle sea salt and pepper, place springs of rosemary on top with butter.

Step 5 – Fold up the foil so that potatoes are completed wrapped in foil.

Step 6 – Place directly on BBQ and cook until potatoes are soft.

Step 7 – Serve as a side dish to your main meal and enjoy!

Why you Should NOT Join Cut the Crap Club

Why you Should NOT Join Cut the Crap Club

Why you Should NOT Join Cut the Crap Club

Membership to my Cut the Crap Club will be closing it’s doors to new members on Monday, July 4. While there are many reasons why you should join.

Today I’m going to explain why you should NOT join. Crazy right!

Reason #1 – You Don’t Need Help Because You are 100% Perfect

Yep, that’s right. If you can confidently say you are 100% perfect in every way, if you’ve got your shit together and don’t need any help from anyone. Well, then, I envy you! Can you please share with me your secret sauce. Because I think we all want to drink that kool-aid!

Even though I’m a holistic nutritionist and personal trainer, I STILL have struggles when it comes to my health, when it comes to managing my time, when it comes to planning meals, when it comes to motivation to move my arse and workout and the big one…learning how to slow down and manage the stresses in my life.

So, what do I do? I seek out help, I’m always learning, experimenting and getting coaching from my mentors and colleges. Because I know I can’t do anything alone, and the only way I can be truly successful and healthy is with support, motivation and accountability. And this is a huge part of Cut the Crap Club.

But you’re perfect right, you don’t need any help!

Reason #2 – You are stress-free and manage your time like a pro

Seriously, you’ve got to share your secret sauce! One of the most common struggles I hear is “I don’t have time”, “I’m too busy”, “There are not enough hours in my day”, you get the idea, or maybe not because you manage your time like a pro.

But let me tell you what life is like for us mere mortals. We struggle all the time with deadlines, family priorities, work schedules, kids, family, housework, well, the list goes on. And what ends up happening is we forget to look after ourselves. When that happens our health declines, we put on weight, we give in to our sugar cravings, we are moody, our skin breaks out, we get joint pain, we can’t sleep and our energy levels are totally zapped.

In Cut the Crap Club I want to help you eliminate or at least handle those stresses with more ease. To guide you to the understanding that your health has to be your #1 priority in order for you to win and be successful every day.

But I don’t need to tell you this!

Reason #3 – You have no health struggles

Ok, now you’re just showing off!

What a world it would be if we were all living a healthy pain-free life. We would all be in a happier richer world, don’t you think? The truth of the matter is, we have complete control over our health and our bodies. We make choices every day that either fight disease or feed it. Our lifestyle is a huge contributing factor to many of health issues in the world today.

But the good news is we live in a time when there are so many options that are available to us, to help us and guide us to optimal health. However, the only thing holding us back from achieving the bodies and health we want – is ourselves. The excuses we tell ourselves, all the times we’ve said no to the right things and yes to the wrong things.

I designed Cut the Crap Club to help us mere mortals eliminate those excuses and say yes to the right things.

Reason #4 – You have zero body image issues

Even though I’m thin, when I look at the back of my legs and see that cellulite, I cringe. Yuck. It wasn’t until my late 20’s that I had any confidence to wear a bikini at the beach. And Yes, I am someone who is thin and have been fit my entire life. I still have body image issues and is something I work on regularly.

Now, I know you don’t understand any of this because you have zero body image issues. But many of us struggle every day because we feel we are too fat, have too many freckles, think our noses are too big, our hair is too curly, our elbows look funny and our ears are lopsided. Yeah, I know, it’s crazy.

While it’s easy for you to say, “Just love yourself, you’re beautiful the way you are”, that’s easier said than done. While it can be done, it does take time, it does take a shift in our mindset and it takes practice. In Cut the Crap Club we tackle body image and I focus on encouraging and guiding my members to find their self-worth, build their self-confidence and truly believe they ARE beautiful and that all-elbows look funny!  

Reason #5 – Every day you are motivated to eat healthily and workout

Wow, were you sent from heaven, because you totally got your shit together. I’m in the business of health and fitness. And while I love working out and being active, I’ll admit there are times when I’d much rather binge watch Game of Thrones and eat ice cream than go for a run or do burpees and squats. I’m only human and from time to time even I need a push, I need support and someone to motivate me to move my arse and help me choose carrot sticks over potato chips.

The most successful people in the world, entrepreneurs, athletes, celebrities, community leaders, all have help. They all know they would never be where they are if there wasn’t someone in their life to support them on their journey.

I’ve built Cut the Crap Club as a support network, it’s a community of like-minded women and men looking for guidance and who are ready to take action on reaching their health goals. There is strength in numbers.

But none of this matters to you right? You’re perfect!

If you’d still like to join, do so today because the doors will close Monday, July 4th.

Why I Started Cut the Crap Club

Why I Started Cut the Crap Club

Why I Started Cut the Crap Club

The Cut the Crap Club is something I have been working on for months and months. It all came about because I had clients who wanted to continue working with me but didn’t have a) the finances to continue meeting with me each week and b) couldn’t afford the 1 hour of time to work out with me.

As a nutritionist and personal trainer, it’s always hard to hear that a client can no longer continue for whatever the reason. It hurts because I see them doing so well, their body is changing, they are getting stronger, more flexible and feel less pain. Their attitude and outlook on life are becoming more positive and I see them growing into themselves and gaining more self-worth and confidence.

So when those clients said they could no longer continue, I had to find a way for them to continue their healthy journey without them struggling with time or money. They had worked so hard to get where they were I didn’t want them to ‘fall off the wagon’ for lack of a better term. I’ve seen it many times before, when clients stop working with me, they no longer have the accountability and motivation. It’s so easy to say, tomorrow, or just this one cookie (which often always turns into 8 cookies or the whole box!)

Does any of that sound familiar?

That’s when it hit me!

I could create workout videos and meal plans for my clients and send them every couple of weeks. My clients loved the idea and said let’s do it.

This is how Cut the Crap Club was born.

My mission has been and still is, to make healthy living realistic, accessible and doable for everyone and anyone who wants change. Who wants to live a healthier life. Who desires to be stronger, fitter, happier and feel more confident in themselves.

I get how busy we are all, how stressed for time we are. That money is tight. That you are tired and have no energy. That maybe you have low self-confidence and don’t feel you are worth the investment.

But the truth of the matter is this.

Without your health. What do you have?

Not a whole lot.

When we are healthy, when we feel like we’ve got all the energy in the world. When we feel strong. When we feel happy with ourselves. When we love the way we look. When we fit into those pair of jeans from 10 years ago. When we wake up in the morning pain-free.

We feel rich. We can do anything. The world is our oyster.  

Your health is your most important asset.

The choices you make about your health is solely your responsibility.

Keep this in mind, every time you put something into your mouth you are either fighting disease or feeding it.

Yes, I know it can be hard and confusing and frustrating. But those things can be overcome and shouldn’t be the things that stop you from reaching success in your life.

How many times have you said, “tomorrow”, or “Monday” or “in the new year”?

How many times have you gone back and forth on a decision to make the healthier choice and take action?

Don’t you think, it’s time to stop the flip flopping, the frustration, the overwhelm and make the leap.

If you believe that you deserve the best health, if you believe you deserve to feel sexy and strong, if you believe you should wake up each day with vibrance and energy, if you believe that you are worth more.

Then I encourage, to become a member of Cut the Crap Club, right now, in this moment.

Too many tomorrows, Mondays and next years have already passed you by.

And I believe you are worth it.

Join now, enrolment will be closing Monday, July 4th at 11pm EDT.

CTC077 – Why You Need A Time Out

CTC077 – Why You Need A Time Out

Why You Need A Time Out

I’m following my own advice and I’m taking a time out. I explain why you should too. 

Wow, what an amazing week. It was a huge week for me as many of you know I launched my Cut the Crap Club. Yes, the doors are open, you can now get your subscription to the club by visiting cutthecrapclub.com. But only for a limited time. I am closing the doors to the club on July 4th, 2016, that’s less than 1 week from now. I won’t be opening the doors again until the fall. So, there is no time like the present to take action and really start living the healthy life you desire. Some of you maybe wondering why I’m doing that, why can’t you purchase your subscription any time of the year. Well, the reason is to focus on your the members full and completely. To give you the attention, guidance and motivation that you need. I want to us to build a community, friendships and build trust. And it’s much easier for me to do that when I can just focus on your and not split my focus welcoming new members all the time.

Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health. 

In this episode, we talk about

  • Me being sick was a wake-up call
  • Why it’s important to sit on the bench
  • Taking a break from the podcast
  • and much more

 Resources and Links

Watch Free 3 Part Video Series – Unleash Your Healthy Body Your Cut the Crap Video Series to Better Health

Listen to Episode 77


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

CTC076 – Natural Ways to Boost Your Energy

CTC076 – Natural Ways to Boost Your Energy

Natural Ways to Boost Your Energy

Do you feel like you’ve got no energy and the only way to stay awake is by taping your eyelids for your forehead? Well, today I’m going to share some natural ways to help you boost your energy and prevent that 3pm slump.

Wow, what an amazing week. It was a huge week for me as many of you know I launched my Cut the Crap Club. Yes, the doors are open, you can now get your subscription to the club by visiting cutthecrapclub.com. But only for a limited time. I am closing the doors to the club on June 24, 2016, that’s less than 1 week from now. I won’t be opening the doors again until the fall. So, there is no time like the present to take action and really start living the healthy life you desire. Some of you maybe wondering why I’m doing that, why can’t you purchase your subscription any time of the year. Well, the reason is to focus on your the members full and completely. To give you the attention, guidance and motivation that you need. I want to us to build a community, friendships and build trust. And it’s much easier for me to do that when I can just focus on your and not split my focus welcoming new members all the time.

Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health. 

In this episode, we talk about

  • Benefits of garlic scapes
  • Why you should smell lemons
  • What a good belly laugh can do
  • Matcha green tea
  • and much more

 Resources and Links

Watch Free 3 Part Video Series – Unleash Your Healthy Body Your Cut the Crap Video Series to Better Health

Listen to Episode 76


redcirclefavicon

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Strawberry Pancakes

Strawberry Pancakes

Strawberry Pancakes

Gluten Free

Ingredients:

  • 1 cup buckwheat flour
  • 1 tsp baking soda
  • 1/2 cup plain organic greek yogurt
  • 1 egg
  • 1 cup sliced strawberries
  • 1 tbsp apple cider vinegar
  • 1/2 cup almond milk
  • 1/2 cup cashew coconut cream

Directions:

Step 1 – Mix yogurt, egg, milk, and vinegar in a small bowl.

Step 2 – In a separate bowl mix together flour and baking soda

Step 3 – Combine dry ingredients with wet and mix well

Step 4 – Heat a pan with a little coconut oil or grass-fed butter

Step 5 – Pour batter into a pan or skillet, place sliced strawberries into the batter and cook both sides.

Step 6 – Once all pancakes are cooked, plate, and top with more sliced strawberries and cashew coconut cream