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Live Fast Live Fit, Cambridge, ON (2026)

04/15/2026

👨‍🍳This quick & easy salsa (which uses this week’s food of the week, kiwi) is a mouth-watering addition to just about any chicken, turkey, and fish dish. You’ll love it on fish tacos!

The only prep it takes is dicing the veggies and fruits.

🥝Kiwi Salsa 🥝
(makes 6 servings)

● 4 kiwis, diced
● 1 small tomato, diced & seeded
● ½ yellow bell pepper, seeded & diced
● 1 small onion, diced
● 1 jalapeno pepper, diced
● 2 Tbsp lime juice
● 1 Tbsp olive oil
● 1 tsp honey
● 1 tsp curry powder
● Salt & pepper to taste
● Dash of your favorite hot sauce (to taste)

Mix together all the ingredients in a bowl and refrigerate for at least one hour before serving. Taste and adjust seasonings. DELICIOUS.

04/14/2026

🥝Food of the week … is KIWI.

These fuzzy little fruits pack a strong nutritional punch.

First, they’re loaded with antioxidants and plant compounds that help boost your immune system.

They also contain important nutrients like vitamins C, E, and K, folate, potassium, and fiber.

💪🏻Studies show kiwi fruit may:
● Help your digestive system do its job
● Boost your immune system
● Improve lung function
● Cut oxidative stress linked with many diseases
● Help manage blood pressure
● Reduce blood clotting
● Protect your vision.

✅Fun fact: the plural of kiwi is actually kiwi fruit, not kiwis.

Kiwi fruit are delicious as a snack or added to smoothies and salads.

⁉️Do you regularly eat kiwi fruit?

REFERENCES:
www.myfooddata.com/articles/fruits-high-in-protein.php
https://www.verywellfit.com/kiwifruit-nutrition-facts-calories-and-health-benefits-4113823
www.medicalnewstoday.com/articles/271232
www.everydayhealth.com/diet-nutrition/diet/what-kiwi-nutrition-health-benefits-risks-recipes
www.healthline.com/health/7-best-things-about-kiwi

04/13/2026

🔥 WEEKLY CHALLENGE! 🔥

It’s ROTATION WEEK!

This week the focus is on adding rotational movement to your workouts.

Rotational movements don’t usually get the respect they deserve.

They work the whole torso – from your hips to your shoulders – in a functional way and help make you stronger and fitter – fast.

It’s important because in our day-to-day lives (and in most workouts) we usually work in two planes of motion (not to get too geeky, but the sagittal and frontal planes).

Shaking that up by adding some rotations (which usually are in the transverse plane) can make you fitter and stronger – AND improve your mobility and power.

CHALLENGE DETAILS:

Every day this week do a rotational exercise, and then on Day 6, you’ll do them ALL!

Here’s your list:

● Day 1: 10 T-planks each side: https://giphy.com/gifs/8fit-workout-hiit-exercises-KzhAmxeRVMEJnrFq42
● Day 2: 10 Halos each side: https://giphy.com/gifs/8fit-exercise-halo-warmup-OSw1ZQGT42hR0StzFZ
● Day 3: 10 Russian twists each side:https://giphy.com/gifs/8fit-8ZhQhDNeikLb4D1LY5
● Day 4: 20 Ab bicycles each side:https://giphy.com/gifs/home-video-exercise-fitness-TMNCtgJGJnV8k
● Day 5: 10 Pallof presses each side. This one is actually an ANTI-rotation exercise - but still works the same muscle group - just in a different way! https://gfycat.com/uk/velvetycrazyarcticfox
● Day 6: 10-20 reps of all the above, taking breaks as needed.

✅ Who is up for the challenge with me? Let me know below! 👇

REFERENCES
www.acefitness.org/education-and-resources/lifestyle/exercise-library/330/high-plank-t-spine-rotation/
www.acefitness.org/education-and-resources/lifestyle/exercise-library/394/halo/
www.acefitness.org/education-and-resources/lifestyle/exercise-library/65/russian-twist/
www.acefitness.org/education-and-resources/lifestyle/exercise-library/241/supine-bicycle-crunches/
www.acefitness.org/education-and-resources/lifestyle/exercise-library/332/standing-anti-rotation-press/

04/10/2026

🔑TIP: PICK YOUR OIL BY ITS SMOKE POINT

An oil’s smoke point is the temperature where it starts to burn and smoke.

Knowing the smoke points of different oils helps you make the best choice when you’re cooking, baking, frying, or even making salad dressings.

This is REALLY important because when oil is heated beyond its smoke point, it starts to break down, losing flavor, nutrients, and health benefits.

Generally speaking, the lighter the oil color, the lower the smoke point.

* Grass-fed butter’s smoke point is pretty low (about 200-250°F/120-150°C).
* Extra virgin olive oil’s smoke point is slightly higher (about 375°F/190°C), so it’s a good choice for low and medium-heat cooking.
* Unrefined coconut oil has a smoke point of 350°F/177°C and is great for low- and medium-heat cooking like sautés and baking.
* Avocado oil’s smoke point is high (about 520-570°F/270°C) so it’s great for recipes that require high heat like meat, stir-fries, and similar dishes.

Interesting, right? Need to change up the oils you’re cooking with at home?

REFERENCES
www.allrecipes.com/article/cooking-oil-smoke-points
www.thespruceeats.com/smoking-points-of-fats-and-oils-1328753

04/09/2026

🌟Sauces and dressings can turn a plain meal into something “extra.”

This very simple (and good-for-you) vinaigrette contains this week’s food of the week, avocado oil ... and you’ll want to add it to your list.

It’s obviously great as a salad dressing ... but it can also dress up just about any veggie side dish.

🥑So Simple Avocado Oil Vinaigrette 🥑
(makes about 3 servings)

● 1 Tbsp apple cider vinegar
● 1½ Tbsp Dijon mustard
● ¼ cup avocado oil
● Salt and pepper, to taste

Whisk together the vinegar and mustard in a small bowl.

Keep whisking as you slowly pour all the avocado oil into the mixture. Taste and season with salt and pepper to taste. Enjoy!

04/07/2026

🥑Have you ever cooked with AVOCADO OIL before?

It’s fairly new on grocery shelves, and it’s a great option if you’re cooking at high heat.

➡️Not only does it have a high smoke point, but it also has some potential benefits for your health.

It’s about 70% oleic acid, which can help balance your cholesterol and keep your blood pressure healthy.

It’s also a great source of antioxidants like lutein ... which helps protect your eyes.

One often overlooked benefit of including healthy fats in your diet: they can help your body absorb nutrients from other foods.

😲Just one example: eating avocado oil with vegetables (like carrots) increases the absorption of the carrot’s nutrients by as much as 17 times!

Avocado oil also has anti-inflammatory properties, which can help your immune system, fight free radicals in the body, and may help reduce pain.

💡It’s easy to add avocado oil to your diet … Simply swap it out for other oils you would use for cooking or salad dressings.

REFERENCES:
www.healthline.com/nutrition/9-avocado-oil-benefits
https://tools.myfooddata.com/nutrition-facts/173573/oz/1
www.livestrong.com/article/429215-avocado-vs-salmon-for-omega-3-levels/

04/06/2026

📣🔥 WEEKLY CHALLENGE! 🔥📣

Ready to switch it up? Your challenge: try out a new-to-youhealthy oil.

Here are a few ideas beyond the olive oil that is probably already in your cabinet:
● Avocado oil - it’s delicious in salad dressings but it also has a high smoke point, which means it’s great for cooking. Try it in a stir fry!
● Sesame oil – it packs a huge amount of flavor – so much so that a little goes a long way. It also has a high smoke point so it’s great for sauteing and other high-temp cooking.
● Grass-fed butter/ghee - it has more omega 3 fatty acids than regular butter, making it a healthier choice. Grass-fed ghee is basically that same butter, but with all the dairy products cooked out. (If you’re cooking at a temp less than 350ºF/177ºC, butter is a good choice, if it’s higher … go with ghee.)

❓ Are you in on this challenge? What’s your go-to healthy cooking oil?

Let us know below 👇

04/02/2026

🔑THURSDAY TIP

Want a simple way to take your Power Word challenge to the next level to boost your mood and energy FAST?!

Put some music behind it. 🎸

Do a quick search on YouTube or Spotify for your “word” and see what comes up.

See if any of the songs in there help you FEEL the power of your word. You may just find your new favorite song.

Share your song below if you find a good one 👇

04/01/2026

🍕This is a healthier take on pizza ... made with portobello mushrooms as the “crust.”

Experiment with your favorite toppings!

TIP: Keep any leftover vegan “cheese” in a covered container in the fridge for other recipes. Delicious!

🍄Vegan Portobello Pizzas 🍄
(serves 4)
● 4 large portobello mushrooms
● Olive oil
● 1 tsp Italian seasoning
● 1 cup of your favorite pizza sauce
● 3/4 cup veggies or other favorites pizza toppings (diced onions, peppers, olives, etc)

For the “cheese” topping:
● ½ cup raw cashews
● 2 Tbsp nutritional yeast
● ½ tsp sea salt

Preheat your oven to 400ºF/200ºC. Line a baking sheet with unbleached parchment paper.

Clean the mushrooms and remove the stems, and brush both sides with a small amount of olive oil, placing them on the baking sheet. Sprinkle the Italian seasoning over the top, and bake for 5-8 minutes.

While they are precooking, prepare the cheese topping: place the nuts, nutritional yeast, and salt in a food processor and pulse until it turns into a parmesan-like consistency.

Remove the mushrooms from the oven and top with pizza sauce, toppings, and a sprinkle of vegan cheese. Place back in the oven and bake for 15-20 minutes, until the toppings are tender.

You can thank me later 👨‍🍳

03/31/2026

🍄Food of the week … MUSHROOMS!

Love or hate ’em?

As part of the “fungi” family, they’ve got some unique benefits.

☀️For example, they are one of the few food sources of vitamin D – they absorb it from the sun while they’re growing and pass it along to you when you eat them.

Your body needs vitamin D for lots of reasons, from boosting your immune system to building healthy bones.

👉And while there are hundreds of varieties of edible mushrooms, 90% of the mushrooms we eat are white mushrooms (aka button mushrooms).

They’re loaded with antioxidants, which offer protection against diseases like cancer.

Plus, they are rich in selenium, which is great for your thyroid & metabolism – plus they contain heart-healthy nutrients that help lower your blood sugar and balance gut health.

✅You can eat mushrooms raw or cooked. Try roasting, sauteing, or stir-frying them!

REFERENCES:
www.healthline.com/nutrition/white-mushroom-nutrition
www.webmd.com/diet/health-benefits-mushrooms #2

03/30/2026

Welcome to your POWER WORD challenge.

This week can help you feel stronger … more empowered … happier … or whatever feeling you want MORE of in your life.

Just pick ONE WORD that sums up your theme for this week …

and repeat it to yourself several times a day while you FEEL it in your body.

Make this word your phone screensaver. Post it on your steering wheel or mirror. Write it on a piece of paper every time you open your desk drawer.

This will help it stay at the top of your mind.

What you focus on most becomes your reality - so let’s be intentional about what we focus on!

Here are some Power Word ideas to help you come up with your own: Invincible, Radiant, Healthy, Strong, Capable, Unstoppable, Motivated.

Share your word with us in the comments below! 👇

03/27/2026

Let’s freakin’ goooooo!💥

Live Fast Live Fit

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