Nutrient Timing

morning coffee

Timing your nutrition is the holy grail of performance, maximum muscle building and proper recovery (some people will tell you it’s also good for body composition, but that’s debatable). A lot of people are confused (rightly so) when it comes to putting this knowledge to work, though.

So how do you eat to optimize performance, muscle growth and recovery while also keeping body composition in check? Well, if really depends on who you ask, but taking a page from my own personal experience and those of the people I look up to (Layne Norton, Lyle McDonald, Krissy Mae Cagney, etc.) there is really only one way to do it properly. 
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11 Days of Giveaways – Day 11



This is it you guys! The final day! 11 Days of Giveaways – Day 11! And it’s a BIGGIE. Many of the prizes are things I have or would like to have, but this one right here…I covet. Seriously. You’ve seen my ice cream posts but you have not seen my ice cream maker…it’s a little old, a little slow, a little small and if you put too much in, well, it’s a soft serve ice cream fountain.

But this baby, this baby is THE BEST ice cream maker around. The KitchenAid Ice Cream Maker Attachment (MSRP $149.99) produces up to 2.0 quarts of soft-consistency ice cream and other frozen desserts, fits all Stand Mixers except KSM6573C and KSM7 models, has several recipes included with the attachment and features a little quirky bit called the dasher, that rotates inside the freeze bowl to spread, scrape and mix the batter. Unlike mine, that leaves a rock hard layer of my ice cream on the sides of the bowl…
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Help for Allergy Sufferers

Butchart Gardens 9-2

In the coming weeks, I will be posting several advertorials on varying products, resources or other things that I use or enjoy. Please see below for my official disclosure. If you have enjoyed the many giveaways I have been doing, then you can understand there are parties behind these products that do require a bit of advertising to support me.

 Advertorial Content Disclosure

All views in any and all advertorial content on is 100% my true and honest opinion. I may or may not have received monetary or product compensation to write the content, but I would never post about anything I didn’t see value in to you, my readers, or myself and my family. This blog started with humble beginnings, but my aim in the next few years is to make this blog my full-time job. Without income from sources such as these, this goal would not be possible. If you do not enjoy the advertorial content, please scroll down for recipes. 


Summer has been here for a few weeks now. Isn’t it beautiful? Lush green grasses, flowering bushes everywhere, trees sprouting leaves, itchy eyes, runny nose, explosive sneezing…oh what, you too?

From about April through September I suffer from some pretty extensive allergies to flora. I have zero food allergies (though sensitivities do exist) but when it comes to plants, I try to love from afar. One of the things I was super stoked to experience when I went full strict paleo two years ago, was the promise of reduced allergies in spring and summer. Well you know what? For me, that was complete bull. Every morning I woke up with itchy eyes. I sneezed so hard all day long, I thought I was coming down with a new cold every week. I sniffled, I snuffled and finally I gave in. I went back to the pharmacy, and despite my eagerness to never buy any pharmaceuticals (unless it was an emergency), I was back on the pills.
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11 Days of Giveaways – Day 10

Quest bars

Today, in the 11 Days of Giveaways – Day 10, celebrating my 5 year blogiversary, we have a very special little treat for those of you who have a love of protein bars! This prize comes to us from the ever lovely and amazing Kyla Gagnon, Whose extensive experience in the world of fitness includes being a Team MAGNUM athlete, and NPAA Bikini Elite Pro, a personal trainer at Inside Out Fitness, an online coach at Body Ripped, and a writer (and cover model) for Natural Muscle Magazine! Phew! Together with QuestBar, I’m happy to announce today’s prize is a box of 12 of their most delicious (in my opinion) flavours, Cookies and Cream! Yes, the highly coveted and often sold out flavour can be yours! If you are not aware of QuestBars, let me school ya. They are whey based protein bars that are gluten free, high in fibre and low in sugars and they taste great too!
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Lemon Custard Ice Cream


This Lemon Custard Ice Cream is making your mouth water right now isn’t it?

Or maybe you’re thinking, “Hey, what happened to the 11 Days of Giveaways?” but you would have to look a little closer here to see that there is a correlation between today’s recipe (this IS a recipe blog right?!) and the 11 Days of Giveaways.
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