Tuesday, August 27, 2013

Grilled Pesto Shrimp Skewers

I tried a couple of new recipes on the weekend during my food prep day.

Grilled Pesto Shrimp Skewers being one of them. They turned out really well although we only had smaller shrimp in the house and I think that if I were to make them again I would use jumbo shrimp instead.


1/2 cup basil, packed
1 small clove garlic
2 tablespoons parmesan cheese or parmesan herb seasoning (I used hte latter)
2 tablespoons olive oil
1 tablespoon lemon juice (~1/2 lemon)
1 pound shrimp, peeled and deviened
Mix the basil, garlic, parmesan, oil, lemon together in a bowl.
Pour over shrimp and let sit in fridge for 20 minutes.
Put shrimp on skewers and grill over medium-high heat until cooked, about 2-3 minutes per side.


Until next time,

Thursday, August 22, 2013

Metabolic Damage- An Update

I wanted to give everyone an update as to where I am in my metabolic damage repair process. For my original metabolic damage story read here.

I am happy to say that within the last couple of weeks I have begun to notice some great improvements in how I feel overall. Bonus! Finally!!! It has been and still is a struggle from time to time but knowing that things are improving; even if only gradually, makes me feel good.

My energy levels are up, my motivation is higher and my appetite has improved even my nails look better. My body image issues are still there and are a tough thing to deal with but I am a firm believer that a positive attitude goes a long way.

I have also noticed a dramatic difference in my mindset; I seem to be really ready to focus 100% on getting leaner. Not that I wasn’t before; however the issue was that my mind was ready; my body was not. Now I feel like my body has finally caught up.

I have to give a huge shout out to Naomi of Keane2befit for being my coach through this, for listening and for understanding. Check out the Keane sisters at http://www.keane2befit.com . These 2 are amazing and there energy and aura is intoxicating!

So what is my plan and path forward?

Currently I have switched into a carb cycling plan (1 high day, 2 low days and so on)
Eating every 2-3 hours equally 6 small meals/day
*It is too early to tell if it working but so far I still feel fine*

3-4 days/week of AM Fasted cardio (20-30 minutes)
20 minutes intervals post weight sessions
4 days weights with 1 full day off and so on (weight training to be lighter weigh but high volume)
*Again too early to tell but I feel good and I did my first day of AM fasted cardio yesterday. I am not new to it but it was my first 5am morning in a while. Luckily my husband went with me and we were out the door by 4:50am*

Greens, Glutamine, protein powder, BCAAs, L-Carnitine, pro-biotics, digestive enzymes, omega 369, CLA/ALA, macca powder, multi vitamin, vitamin C, Vitamin B12, mineral combo of magnesium, zinc, selenium and vegetable iodine also apple cider vinegar and ZMA if needed)

Mind and Body
Listening to my body will be key so as to not overdo it and end up where I started
Positive attitude

I finally feel as though I am on the right path; physically, mentally and emotionally. I still have those days where I want to cry when I think about where I am compared to where I was but I am doing ok. The struggles are all a part of the process and I have learned a lot through all of this. It has helped me grow as a person. I am not there yet; I am not better but I have come a long way considering I could hardly function in the beginning. I just hope that my body is ready to respond; I feel like it is. Fingers crossed!

Metabolic damage is a huge issue that affects so many and it is a tough thing to have to deal with. It will make you feel like quitting and giving up—DON’T!!

Tips from FitGirlsRock:
*Get educated and read a lot
*Find a coach who can help, listen and give advice
*Stay positive and remember that it will get better; no matter how hopeless it seems
*Remember that everyone is different so what worked for me, for instance, may not work for you
*Listen to your Body; really listen- this is so important
*Rest—lots of rest!

My main goals at this point are to continue to feel better from here (no setbacks) so listening to my body will be important. I want to especially lean out so as to feel better (inside and out) about myself overall but I don’t want this to steal the focus away from being healthy and getting over metabolic damage, in general.

Physical goals in the next few months are the Spartan Super on September 7, the Run for the Cure (5k) on October 6, the Keane2Tri Challenge on October 25th and a rejuvenating yoga retreat in November in Costa Rica.

I’m super exciting to report that I am on my way to feeling better. Stay tuned for updates on how the new program is going.

Until next time,

Monday, August 19, 2013

The Fit Girl Scoop: August

I figured it may be time for another one of my famous updates. Let’s see; where do I begin?

I travelled back home to Newfoundland for 10 days a couple of weeks ago to visit my family and it was a wonderful time. The weather was gorgeous, we spent lots of time outside and the time with my niece especially was super.

While I was there my eating remained clean because it is a big part of me now; it’s my lifestyle. My training was sporadic I had a few great runs with my sister and a few obstacle course days.

I always love to travel back home and spend time with my family J It is relaxing and rejuvenating.

I suppose everyone is wondering how I am feeling and if I am getting any better.
I am happy to report that yes I am feeling better and getting back on track. In my last post, I talked about how my metabolism issues were making me rarely hungry but lately that seems to be slowly improving. My stomach actually growls again…lol

I have a meeting with my coach, Naomi from http://www.keane2befit.com tonight to go over the next steps in the metabolic damage process and to getting back on track. I am starting to feel like my body may be ready to work on getting lean again. (I don’t mean lean in a competition sort of way but I lean in a way where I feel good about where I am physically and mentally and in a way that I can maintain).

My current training program consists of both endurance and lifting stuff at the gym or outside 4-5 days a week plus at least one day of outside running or yoga. My eating consists of 5-6 small meals a day every 2-3 hours with no concentration on calories but only on getting all of my macronutrients in daily. A typical day includes lots of veggies, lean protein, healthy fats as well as carbs from rice, quinoa and sometimes oats.

Am I happy where I am? No I am not but I have accepted that it is where I have to be for now and I am working through it. I am still healthy, active and fit AND Fit Girls Rock!!!

This weekend my husband and I participated in Fort McMurray’s largest outdoor yoga class. It was in support of the Dream a Dream 17 charity for cancer and it was a blast. There was a nice turnout and it was a beautiful morning.

Lastly on a bit of a sadder note; my trainer is moving out of town. I am honestly devastated but at the same time truly happy for him. Andrew has played a huge role in my life in the past 2 years and has helped me achieve some of my biggest fitness goals. Beyond that, he has also taught me a lot about myself. I am sad to see him go and I am unsure if I will be getting another trainer. I think I am going to be training myself for the time being at least until I get into training for another competition.

That’s the FitGirl News to date.
Until next time,

Wednesday, August 14, 2013

Overcoming Obstacles: The Craig Gives Back Tour

This is a sponsored post written by myself, Melissa. All opinions are 100% mine.

Most of us can’t even begin to imagine what it must be like to lose our sense of sight but just imagine losing it years after birth. Sight is usually something most of us take for granted as a natural thing. I find it incredibly inspiring when a person takes a struggle like this and turns it into something positive; something motivating for others to push them to overcome their own personal obstacles.

On August 4, 2013 Craig Aucoin of Pictou, Nova Scotia, Canada embarked on an 85 day journey to cycle from St. John’s Newfoundland to Victoria, British Columbia on a tandem recumbent bicycle with his trainer Llyod McLean. This is an 8,200 km journey where Craig hopes to inspire others to live life to the fullest and lead, healthy, active lifestyles.


Craig was born with a disease known as retinitis pigmentosa but was not declared legally blind until the age of 15. He went through bouts of depression, shut people out and due to having to give up many of the activities he loved, weighed 240lbs. Craig has since worked to turn his life around with the help of 3 major charities; The CNIB, Canadian Guide Dogs for the blind and YMCAs in Canada. The ‘Craig Gives Back Tour’ will raise funds and awareness for these organizations.

See more of Craig’s compelling story here:

I decided to share Craig’s story firstly because I believe in it. I believe with all my being in living life to the fullest and in making it the best possible. I am also a firm believer, as everyone is aware, in leading a healthy, active lifestyle. One of my biggest goals, like Craig, is to inspire and motivate others to do the same.

Secondly, Craig’s story touched me personally. Recently, I have talked about my own struggles with metabolic damage and I too wish to inspire others to never give up on their dreams and to face adversity head on. Craig has encouraged me, with his story, to continue to push through my own struggles and to share my story in the hope of helping others. People should not let physical limitations place restrictions on what they wish to achieve; your mind is a very powerful motivator. Craig’s story and others like him are a true testament to that.

Everything happens for a reason and we can either choose to be happy and positive while making the best out of our own personal challenges or not. However, isn’t it a much better way to live when we are truly happy and helping others in the process?

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it or work around it.
~Michael Jordan
Follow Craig on his journey and find the encouragement you need in what he has set out to do. Keep in mind that we as individuals are capable of anything we set our minds to. Never give up on your dreams, stay positive and be happy; you never know who your own story is motivating.

Until next time,