FourFold Lifestyle

07/03/2024

Thank you for all the time spent with my clients. FourFold will be changing lanes into offering hair services. Bet you didn’t know I have been certified for 24yrs?!?

Personal Training services are now closed.

12/16/2020

January 2021 is almost full. If you’ve been thinking about stepping into incorporating more movement and exercise into your lifestyle, this is it. Half hour sessions make it accessible, flexible, and easy to fit into your current schedule.

Specializing in working with women, this is about reconnecting with your body, supporting your immune system, your mental and emotional health, and making 2021 the beginning of something great.

Reach out and send a message, or questions you have. I offer a free 30mins consult to insure a right ‘fit’. If you’ve been looking for a sign 🪧, this is it!

Can’t wait to see who claims the last spot!! ⭐️

10/01/2020

Is there anything more gorgeous than a Fall sheet of vegetables?!? it’s what’s for dinner 🥘 Add in some roasted turkey wings and VOILA!!

07/02/2020

This mornings practice, coffee, light, and writing. Clarity brings simplicity, getting clear and focused each morning is one key to creating your lifestyle.

Equally as important as exercise, hydration, and food. Working on mental/emotional health, helps to clear blockages to action.

03/30/2020

Breakfast...easy as leftover turkey sausage, leftover cauliflower and broccoli (with DF butter and nutritional yeast bobsredmill.com) and fresh fried egg.

Eat those leftovers, break up the carb boredom. Salt and pepper are your friend. 😉

Happy Monday 🌈

03/29/2020

Wanting to incorporate more fermented food into our food plan. What’s your favourite?

03/27/2020

A huge THANK YOU going out to a wonderful first week back in session. The switch to online, one on one sessions has been seamless.

You inspire me daily, the way you each take time to honour the miracle that is your body. Connecting, releasing, and burning off the anxiety has been amazing to witness. I’m so grateful to be a part of this process, as we all create a new normal.



🌈I still have some time slots available, this is the time. Let’s work together on honouring this miracle, one breath, one exercise, one session at a time. 🌈

03/26/2020

Looking into next month and I would love your input.

💥How can I be of service with my content?

💥What do you need to see?

💥Exercise? Food? Mental Health? Breath Work?

Either leave a comment or DM me directly. As we move forward, look into the next month really the next few months what do you need?

03/26/2020

Made it, loved it!! 💕
Recipe and picture from Chef Cynthia Louise

She has incredible videos, cooking tutorials, and a wonderful whole food philosophy.

This keeps well in the fridge as well. Enjoy 🌈

03/25/2020

Protein Energy Balls
Original Recipe from Reward Fitness

1 C GF Oats
1/2 C Ground Flax Seed
1/2 C Nut/Seed Butter of choice, Peanut, Almond, Sunflower
1/2C DF Chocolate Chips, the mini ones work really well for this recipe
1/3 C Honey, high quality or Maple Syrup
1/4 C Sunflower Seeds, raw

Combine all ingredients together. Let set in fridge 1/2-1hr to solidify. Then form into balls or bars. Freezes well and quadruples😉 well.

These are delicious, super easy and toddler approved.

03/24/2020

This article is from the Globe and Mail posted yesterday.

It looks like a new normal will need to be created. Here at FOURFOLD, we work regularly on adapting and as so we’re ready for this.

We offer:

Personalized App based training programs, custom designed for your body and your needs. This App works on both Android and Apple products and includes instructional videos for each movement. There’s a few price points based on your level of support.

Online face to face Personal Training Sessions in both 30min and 60min time slots. Again completely custom built programs that allow you to be fully supported on a weekly basis.

All options include healthy lifestyle mentorship and food support. Please inquire on pricing, as there are options for all. I’m committed to working with you with what you have. We’re in this together, let’s take this time to focus on building stronger minds, bodies, and Spirits.

Reach out with any questions, or if you just need to connect.

Yours in health, Jenn💪🏽

https://apple.news/A5FRcHE-lS8u1ScihaU9T8g

Faced with a population that has no immunity to the virus, the only option to lessen the impact of the coronavirus pandemic is to drastically reduce opportunities for human contact

03/23/2020

03/23/2020

A few tips on stretching food.

Left over pancakes from my Blender recipe?

🥞Pop them in a container and use them in your toaster for pancakes during the week.

Left over meat from a meal but not enough for even lunch?

🥪Start a meat freezer container. Keep all meat of the same genre in one container. (ie. ground beef/bison, roast, meat balls. Ground poultry, roast chicken/turkey, etc in another) After each meal add what leftovers don’t/won’t get used.

You can pull it out at the end of a week or two and add left over meat to a pasta dish or fried rice. Keeping it simple.

Last tip/hack:

Take this time to ‘feel’ into your food. Your body knows when a certain food is good/bad/inert for your body. Look for symptoms like bloating, extra gas, elimination issues, heart burn, energy post meal, how well you sleep (having a highly processed, sugar full meal can cause sleep issues), cravings.

These are just a few common symptoms, it’s time to start paying attention. Now is the time.

03/22/2020

Delicious, healthy, and super easy to bake ahead.

Baked Cinnamon Apple Oat

Check out the link, recipe uses all basic ingredients we have kicking around the house. I’ve added 1/2 C H**p Hearts and used raw walnuts when serving.
We used DF Daiya Foods Greek Yogurt as well.

Give it go, and let me know what you think.

Thanks to Sprouting Wild Ones for the Recipe

https://sproutingwildones.com/apple-cinnamon-baked-oatmeal/

03/20/2020

Jenn’s Blender Pancakes

Dry
1 C GF Oats, ground in blender to flour
1/4 C Flax, ground
1-2 Tbs Cinnamon, heaping
1/2 tsp Baking soda
1/2 tsp Baking Powder
1/2 tsp Salt

Wet
2 Eggs
1/2 C Apple Sauce
1/2 C DF Milk

Blend all dry ingredients into flour. Add all wet ingredients and blend until smooth.

Fry up in pan with Coconut Oil.
Enjoy with nut butter of choice and maple syrup.

We’ve been eating these every morning this week. It’s from scratch, using basic ingredients hanging around the house. Feel free to sub apple sauce with what you have. (ie. pumpkin, banana)

With the added stress of the unknown, it’s important to look after our bodies. This recipe has flax in it, this helps with digestion and keeps the body regular. The oats are low/medium on the glycemic index, helping to minimize blood sugar spikes. There’s no added sugar, simple and delicious.

Vitamix

03/20/2020

Exciting News...

03/19/2020

MEATBALLS!!! Lots of meatballs!

Super versatile, made ahead of time and easy to reheat. This is a budget friendly recipe.

1 Lbs Ground Meat of choice, (Bison, Beef, Chicken, Turkey)
1/2 C GF Oats
2 Eggs
Salt, Pepper to taste
Spices: Add what you love 💕 Garlic, Smoked Paprika, Turmeric, Spice Mixes, etc

Preheat Oven to 350F. Ensure ground meat is thawed and add all ingredients into a bowl. Wash and use your hands to ensure complete mixing. Use soup spoon to scoop out meat and form into a ball shape. Place on greased cookie sheet. (Or use silicon or parchment paper for easy removal and clean up.) Once the cookie sheet is full, place in oven and bake 10mins, flip and bake an additional 10mins. Check for doneness, especially in poultry.

Enjoy, add to pasta, spaghetti squash, or just as a side with other vegetables as my third picture.
Freezes well, allow to cool and place in Tupperware in freezer.

03/18/2020

Soul food...that’s healthy for you.

The humble yet mighty vegetable SOUP 🍲

We generally have a pot of soup, fresh every week in the fridge as prep. It’s one of our ‘go to’s’. We use bison bones, and loads of vegetables.

Bison Soup Bones, (Beef, Chicken, Turkey, are all great substitutes)
Green Cabbage, half a head chopped
Organic Carrots, 4 chopped
Organic Celery, 1 heart or 4-6 ribs chopped
Turnip, half a head chopped
EVOO, Extra Virgin Olive Oil 1 Tbs
Organic Vegetable Bouillon
Salt and Pepper to taste

Fry up soup bones with EVOO, salt and pepper in soup pot. Fill pot with water and allow to boil down half way. (2-3 hours) Add in all chopped vegetables, fill up with water. Taste test, add bouillon, salt and pepper as needed. Boil for another 2-3 hrs. Should be at 3/4 to 2/3 of pot. Pull out bones, cut off meat and dig for marrow. Salt and pepper meat, add back into pot. Another 30 mins boil and it’s ready.

This is slow food, this is nutritious food.
Serve with side salad or over precooked quinoa.
Add or remove vegetables that work for your family.

*notice these are similar vegetables to the fried rice? On quarantine it’s about making it work, stretch out what you have. Variety and abundance may not be found at this time, so serve it up differently.

03/17/2020

Don’t forget that walking is THE BEST fat burning activity you can do. Go burn off some of that anxiety!! 💋

03/17/2020

Simple, quick, economical, and delicious.

Wild Fried Rice

Wild & Brown Rice, (precooked in rice cooker)
Cabbage, green chopped 1/4 head
Celery, chopped 2-4 ribs
Carrots, 2 chopped
Mushrooms, brown/white 3-5 chopped
Cashews, raw handful
Tamari, to taste (GF Soy Sauce)
Coconut Oil, to coat the pan

Add oil to pan and allow to heat up. Add all vegetables, cook to desired doneness. Add in precooked rice, and tamari. Allow vegetables and rice to mix well. Add in cashews and serve.

As a meal on its own, or served on the side with a protein source of choice.

03/16/2020

Seems fitting right now. Keep taking action on the steps that will support your growth. I promise it feels a heck of a lot better than giving into panic or anxiety.

03/14/2020

It looks like we’re going to have some free time with this World slow down. This time, this precious time can be used as a reset. ✳️

This month here at FOURFOLD Lifestyle we’re focused on food. What it means, are we mindful when we eat? Swaps, tips, and strategies to help with a positive shift.

Here’s the thing, is the #1 barrier I hear when my clients discuss changes to their lifestyle. This is the time, this is what we’ve been waiting for.

Take some time, turn off and start.

✅Where do you want your health to be in 6mos?

Start here, work backwards.

What steps did you take to get to that health state?
What behaviours did you change?

03/12/2020

I often get asked what kind of protein we use. This is it. Straight off Amazon, it’s sprouted and contains all our essentials. It’s also because our household is dairy sensitive. It’s less chalky, and has a smoother profile when mixed in smoothies. our little likes it as well.