BONE BROTH RECIPE

Create strong healthy joints & bones with this simple recipe! 

Ingredients: 

  • 3lbs Bones - Recommend Grass Fed Beef Knuckle Bone, ask if the bones are antibiotic & hormone free. 

  • 10 Cloves Garlic 

  • 1 onion (Yellow or White)  

  • 2 Carrots  

  • 2 Stocks of celery 

  • 2-3 tbsp. Apple Cider Vinger 

  • 1 tsp Sea Salt

  • 1/2 tsp Black Pepper 

  • 1/2 tsp Turmeric 

Instructions: Put in slow cooker, add water until bones are covered but leave room for veggies. Cooking time: 12 to 24 hours 

Note: these spices are optional. 

Watch the 'Bone Broth' Youtube video here:

Get ready to GLOW from the inside out!

Head shoot

Beauty Glow Morning Smoothie:

Note: Prep time 5-7 minutes

Ingredients:

½ Cup Mixed organic berries, frozen

1.5 Cups Unsweetened almond milk

1 Scoop Chocolate plant based protein powder (20-25g Protein)

½ Medium size avocado

1 Small Organic Banana

1 Tsp Chia

1 tsp Whole brown flax seed

2 oz. Fresh aloe vera 💚

2-3 Ice cubes

Tip: If you can’t find fresh aloe vera at a market then you can substitute with aloe vera juice.

#NutritionNerd #Foodbabe #GetFitWithJulia

 

Let’s talk aloe vera…💚

You may know of aloe vera for soothing dry skin and for helping with relief from unwanted sun burns.  

But there's more!

Aloe can not only reduce acidity in your body, help balance your metabolism, but also assists in healthy digestion.

I didn’t realize that it was possible to buy whole aloe vera leaves at Whole Foods Market until my friend Marie tossed fresh aloe into a smoothie for me at her house. THANKS Marie Dyer...

As I love using whole foods whenever possible, I started buying aloe vera and using it in my smoothies! You can simply split the leaves open with your hands or use a knife to cut the desired amount.

Start with a small piece about 2 oz. It’s best to start with a small amount and add more to taste since too much aloe vera can overpower your smoothie flavor.

What do you say, want to get your digestion back in flow and make that skin glow?

I love creamy smoothies so if you’d like to add a little water to cut the thickness please do.

~ Certified Nutrition Nerd AKA Julia

 

Julia, Alyse & a BLT – Week 13 – Finale

Well friends, here is the long overdue finale post. The BLT officially ended last Tuesday and I am immensely proud of my progress and I accomplished all the goals I set out for myself at the beginning of the program. I am down 7 inches all over, I feel confident in my clothes, in a bikini and I sincerely love the reflection I see in the mirror. I am extremely thankful that I have had this opportunity to work with Julia and I honestly think it was one of the best decisions I have ever made for myself. I am thankful this opportunity came to me when it did and that I have acquired this knowledge while I am still in my 20’s so I don’t have to let a negative body image hinder me well in to my 30’s, 40’s, and 50’s. I feel more capable to succeed in all the goals I set for myself, and I don’t see myself falling back into my old ways. I honestly think it would be very hard to revert back to old habits, as knowledge is power and now I have the knowledge to maintain and advance my fitness goals. I feel better than I ever have in my body and I can’t imagine wanting to give up this feeling. Not once did I ever feel deprived on the program so I don’t have a feeling of “Finally I can eat again!” now that the program is over. I have been nourished better than I have ever been before. 

 

 

Now that the program is over I have set myself another goal to keep me motivated. Before the program I had a very large booty, and now though my booty is considerably perkier it is much smaller. I have always appreciated women with large booties and I would like to build mine back up, but this time in muscle. I am excited about the opportunities this program has provided me in my personal and spiritual life as well as for my career. My advice for any girls reading this thinking that they would love to join a fitness program but feel scared about making the decision is to just do it and don't make up excuses. You deserve to be happy, so make decisions that will help you feel this way. I was afraid before I started, I told myself I couldn't do this, I was afraid about not losing any weight, I was scared about letting myself and other people down, I was afraid of looking "stupid" but I overcame these fears and I maintained focus and got further than I ever imagined I could. I always use to look at before and after pictures online and was envious of those girls, but now I am one of them and I have never felt happier for myself. You Can Do It!

 

Check Out My Progress Photos!

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Julia, Alyse and a BLT - Week 12 - Going the Extra Mile

Hello Friends!

This is the second last post of the BLT and I can't believe how fast it has gone by. This week I was on vacation at my families cabin in the mountains and had an incredibly amazing time. We are about half an hour from the closest city so that means I didn't get to the gym but I had no trouble finding creative ways of getting a workout in. We have hand weights at my cabin so I used those for the circuit Julia gave me and I found a large rock to lift to do my burpees with. My father and I hiked a mountain one day to get to Great Bear Lake which is 7100 ft. high, it took us about an hour to climb at a pretty steep incline but once we got to the top it was the most amazing view with a perfectly clear lake that I enjoyed cooling off in. I also enjoyed waking up in the morning and going paddle boarding around the lake with my dog where I got to practise paddle board yoga and good balance, as well as I have my Grandma's old bike from her childhood that is incredibly fun to bike around for hours on.

 

While I was on vacation I had no trouble sticking with the diet, as I planned out what I wanted to eat while I was there and packed accordingly. When it comes to vacation I think that a lot of people think 'Well I am on vacation and I can eat whatever I want' but I believe this thought can really hinder us from achieving our goals. The end of the program is coming up for me and I want to see how far I have come and not set myself back with this thought, plus I think healthy food is just as delicious as 'cheat' foods and they don't make you feel like crap after so it is easy to want to maintain healthy eating even while I was on vacation. I did still have a flex meal when my family went out for dinner but I was cognitive of my portion size and made sure that I was still getting all my greens and protein in for the day.

 

I find changing up my workout routine has kept me excited about it, getting to go kayaking and paddle boarding was a fun way to do some cardio and work out my arms, as well as I did some squats on the paddle boarding which was a great way to challenge my balance and still get a good leg workout in. I didn't even fall off, however I did enjoy jumping in for a quick cool down then a swim back to the dock. I am a notoriously bad swimmer so swimming while dragging a paddle board on my ankle left my pretty out of breath by the time I got back.

 

In any situation we are put in it is all about out mental attitude. I went on vacation still believing and wanting to follow with the program so I was able to take the steps that I needed to achieve this. I planned out my meals, I got creative with how I was going to workout and I still had a great time and relaxed. If I had gone into it thinking "Well I am on vacation I deserve a cheat" it would have been really easy to get off track which probably would have left me guilt ridden an regretful that I had gotten lazy at the end of my program. Knowing that I can maintain my health plans while on vacation proves that I will be able to maintain the program even once the program is over. Which is the ultimate goal.

Check Out Some Photo's From This Week.

Great Bear Lake. The reward at the top of the mountain

Great Bear Lake. The reward at the top of the mountain

Top of the Mountain. 7100ft. 

Top of the Mountain. 7100ft. 

Breakfast while at my cabin. The pretty pink things are watermelon radish. Radish is great for cleansing the liver.

Breakfast while at my cabin. The pretty pink things are watermelon radish. Radish is great for cleansing the liver.

 

 

 

How to follow: 

1. Opt-in to the Fit & Fabulous Community Newsletter at the juliaevansfit.com landing page

2. Follow on Facebook: https://www.facebook.com/juliaevansfit

3. Instagram: Julia_Evans_Fit & Alyseblair

4. Alyse's Blog: http://a-lyseblair.blogspot.ca/

5. You Tube: Julia Evans & Alyse Blair

Julia, Alyse & a BLT - Week 11 - Priorities

Hello Friends,


Thanks for checking in again. In the past two weeks a lot has changed for me. Classes are over, I cut down my hours at my full time job and I picked up another part time job farming. I only made it to the gym once this week, but I did complete 3 high intensity workouts that Julia provided for me. I am really proud of myself for still working out 4 times even though I had a really busy schedule and easily could have used it as an excuse not to, but I chose to prioritize going to the gym. In this world everyone is busy and I don't feel as though being "busy" is a valid excuse anymore. When someone says "oh sorry I couldn't or didn't do that I was too busy", I find it to have the underlying message of "you/that task doesn't matter to me". In this day in age when everyone is busy people prioritize doing the things they care about.


I am really proud of myself that I have made the gym a priority and I am not ashamed to say that I will turn down plans with friends because I don't just have to go to the gym but want to. When I do want to make plans with friends I prioritize it and then figure out a way to still get a workout in, even if it means getting up at 6am. I am never too busy to do something, if I can't do I haven't prioritized it and if life does happen to really get in the way, I can still always find 30min to do my circuit that kicks my butt each time. I think this is one of the things that I love most about the program, it has taught me how to prioritize going to the gym and make it apart of my schedule. I no longer have any wishy washy excuses about why I shouldn't have to go to the gym, it is a set part of my day and I can always fit it into my schedule with ease and excitement. I have even been finding if I don't get a workout in I feel gross and antsy.

 

Check Out Some Photo's From This Week.

Watermelon Radish, Green Beans, Julia Childs whole chicken recipe with a kale salad and beet hummus.

Watermelon Radish, Green Beans, Julia Childs whole chicken recipe with a kale salad and beet hummus.

Trying to do yoga and get my stretch on with little success as my dog is so fricken cute.

Trying to do yoga and get my stretch on with little success as my dog is so fricken cute.

 

 

How to follow: 

1. Opt-in to the Fit & Fabulous Community Newsletter at the juliaevansfit.com landing page

2. Follow on Facebook: https://www.facebook.com/juliaevansfit

3. Instagram: Julia_Evans_Fit & Alyseblair

4. Alyse's Blog: http://a-lyseblair.blogspot.ca/

5. You Tube: Julia Evans & Alyse Blair