Susan's Dynamo's

01/30/2019

Think you're the right fit?

10/19/2017

10/18/2017

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07/28/2017

devoted to helping people who want to lose weight, get fit, and maintain a healthy lifestyle.

10/26/2015

do you have a workout buddy ? mine is Frankie, a loveable bothersome boy :D
who works out with you?

10/24/2015

09/25/2015

Are you eating healthy and working out regularly?

09/23/2015

Have you been doing your daily exercises - you too will be rising from the fire like a phoenix... rejuvenated, committed to 21 day fix..and beyond....

09/11/2015

Look at ME, everybody! I'm feeling GREAT!
Shakeology has been a game changer in the battle of my weight. As you can see, my top is too big for me now. I've lost a WHOLE dress size and can't wait to continue the PROGRESS!
Check back next week for an update!

08/30/2015

DID YOU DO A WORKOUT TODAY, one that pushed you out of your comfort zone? that's great!

08/14/2015

Even though I didn't want to work out, I knew I would regret it if I didn't work out by doing, at the very least, the 10 min. ab workout.

08/10/2015

Had my shakeology today, and now I'm eating a chicken salad

08/08/2015

08/07/2015

TGIF - and who doesn't like PIZZA on the weekend? Well, here's a heart healthy, 21 Day Fix friendly recipe I'm sure you and your family will enjoy.

Cauliflower Pizza Crust - Recipe makes 6 servings

Ingredients

1/2 head cauliflower, washed. Remove green leaves & stem & chop coarsely
1/2 cup shredded Italian cheese blend
1/4 cup chopped fresh parsley
*1 teaspoon chopped garlic
*salt and ground black pepper to taste
* (I use 1/2 tsp. Italiano spice mix instead )

Directions

Using the grating blade of the food processor, put cauliflower pieces through the feeding tube; pulse until all the cauliflower is shredded.
Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower. Cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.
Preheat an oven to 450 degrees F (230 degrees C). Line a baking sheet with parchment paper or a silicon mat.
Stir Italian cheese blend, parsley, egg, *garlic, *salt, and *pepper into cauliflower until evenly distributed. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.
Bake in the preheated oven until lightly browned, about 15 minutes.
Tip - I use a pizza pan to bake my crust - I feel it cooks more evenly without sweating after removal from the oven.

Now add toppings of **your choice, put back in oven at 350F degrees for approximately 15 minutes. Remove from oven, cool, cut and eat.

** I use home made salsa as my base, then add broccoli pieces, mushrooms, and any other 21 Day Fix approved veggies and meat.

08/05/2015

You are never too old to set another goal or to dream a new dream.

C. S. Lewis

I am starting my journey at the age of 60! Five years ago, while vacationing with friends in NFLD, we hiked the Gross Morne - I was so out of shape I had to take many breaks to catch my breath.My heart was pounding so hard I seriously thought it would literally jump out of my chest. I couldn't keep up. I kept looking back at the ocean wondering how I was going to do this? Our target was to get OVER the mountain back to the other side where our car was parked. It was steep climbing, and there was only one way out, one shared trail up and down, which I had to do using my own two legs. Impossible to be airlifted out....or carried out - I weigh 200 lbs - so I HAD to do it. Well, I had to put one foot in front of the other, and walk up that damned trail. It's amazing what your body and mind can do when put in a tough situation like this. Blistered, burning feet, chafed thighs OMG they hurt so bad, sore hips, back shoulders, neck. I felt like I had the weight of the world on my shoulders. We met people my husband knew - fit, laughing, chatting about what a joy this trail was to walk...I stepped back and hid behind my husband, head hanging low. So very ashamed. What was I doing out here? I was a fake, a fraud. I didn't belong on this trail with all of those happy healthy, slimmer people. I felt so ashamed that I had Iet myself go like this! I sat down and cried. What was I going to do now? I felt unworthy. I apologized for holding our friends back..I just kept apologizing and said I would stay behind and wouldn't go on the next hike. I was crying on the inside, while trying to keep it together on the outside. Tough sell! How can you love your husband when you don't even love yourself? How can you be a good role model for your children when what you see in the mirror causes you to withdraw /detach from life?
But on that day, on that mountain, I swore I would get into better shape and go back and conquer that trail like nobody's business...FIVE YEARS LATER, (yes I lied to and cheated myself for another five years because my shame was so great I had to eat to forget.)
I've re-assessed - TODAY the lying stops, the cheating (with food) stops. Today. Do you want to hear more about my journey? Check back tomorrow.

08/02/2015

Tell me about your work out today

07/31/2015

21 Day Fix Friendly Almond Butter Zucchini Muffins

Ingredients

1 cup zucchini, grated
1 cup creamy almond butter
1/4 cup maple syrup
2 large eggs
1/2 tablespoon chia seeds
1 teaspoon apple cider vinegar
1 teaspoon cinnamon
1 teaspoon vanilla
1/2 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons dark chocolate chips or chunks (optional)

Directions

Pre-heat oven to 375°F (191°C) and prepare a mini muffin tin by spraying well with cooking spray, or line the tins with paper liners. Set aside.

Add all ingredients except chocolate chips into a medium-sized mixing bowl and stir until well combined. Gently stir in chocolate chips.
Fill each muffin cavity about ¾ full with the muffin mixture.

Bake for 7-8 minutes, or until the tops are set and a toothpick inserted into the centre comes out clean without any batter. Allow muffins to cool for 5-10 minutes or until they are firm enough and cool enough to handle. Remove from tin and let cool completely on a wire rack.

Muffins are always best fresh, but these will keep airtight in the fridge for about 5 days, or in the freezer for up to 4 months.

Note: The tops of the muffins rise nicely in the oven but will deflate a bit as they cool. I also noticed that the top of the muffins stay a little moist. For this reason I recommend storing the leftover muffins in an airtight container in the fridge or the freezer.

07/29/2015

07/27/2015

me and my workout buddy today after 10 min. abs!

07/26/2015

How was your workout today? remember, you can do ANYTHING for just one minute. Then shake it off and move on to the next exercise.