Kim & Stevie's Favourite Healthy Snacks

As you know Stevie & I are often on the run – we each run our own businesses, families and nurture our joint passion which is this fab little community called KickStart Fitness!! We spend a lot of our days being very physical and require healthy snacks on the go – plus our clients are always asking us….what are good healthy snacks??

We put our pretty little brunette & blonde heads together to make you a list of our faves……

Gluten Free, Dairy Free SNACKalicious!!!

  • apple & almond butter
  • sliced strawberries + sliced bananas sprinkled with hemp hearts and cinnamon <– serious yum
  • choco-banana-nut smoothie (1 frozen banana, 1 tbsp almond or peanut butter, 1 cup almond milk & 3 TBSP cocoa powder (or cacao)) <– awesome for sugar cravings
  • mary’s crackers and hummus (Scroll down for Kim’s famous zippy homemade hummus recipe!!)
  • veggies and hummus
  • rice cakes topped with almond butter & thinly sliced banana
  • hardboiled egg with veggies
  • mixed berries + small handful of nuts
  • popcorn popped on stove with coconut oil.  (3 TBSP coconut oil, 1/2c popcorn) top with bit of sea salt or nutritional yeast  <– fave for movie night
  • small bowl of homemade granola with fresh berries & milk of your choice (almond, coconut or cows)
  • homemade “Lara” Bars – sooo easy,  find recipe here

berries & hemphearts


A few extras for those not Gluten/ Dairy free

– unsweetened organic greek yogurt, fresh blueberries, a few chopped pecans and a drizzle of honey or maple syrup
– fresh sliced tomato with basil, fresh ground pepper & a tbsp of grated asiago or feta cheese
– Silver Hills Squirrely bread toasted with almond butter and banana slices

Kim’s Zippy Hummus (adapted from How it All Vegan – Sarah Kramer)


1 small onion chopped
4 garlic cloves minced
splash olive oil
2 cans organic chickpeas
3/4 cup tahini
1 1/2 Tbsp soy sauce or Braggs or Tamari
1/2 to 3/4 cup of lemon juice
1/4 cup fresh parsley
1 jalapeno seeded and chopped
1 tsp cumin
1/4 tsp cayenne
1/2 tsp sea salt (optional)

Saute onion & garlic till clear, mix all ingredients in food processor, until desired texture (sometimes I add a bit more lemon juice & few shots of olive oil). Store in fridge. Makes a large batch suitable for a party and leftovers, so half the recipe if it’s mainly you eating it!!! Enjoy!

PT Feature: Michelle met her GOALS!!!!

Michelle is a great girl, full of energy, enthusiasm and adventurous spirit! Michelle is also a busy mom to two young kids, she works part time, manages the home & is REALLY busy! (now she’s moving, yikes!)

Michelle had been attending KickStart classes with us as well as running on her own and yet she couldn’t help but feel like she wanted more…more individualized attention, more challenge & more muscles!!! (ps- She was also extremely motivated by the fact that she had a tropical vacation coming up and had to go bathing suit shopping!!!)

Michelle came to me with a vision (muscles!!!), a goal (to feel good on her trip) and a budget and we worked together to MAKE IT HAPPEN!

Over the 10 weeks that Michelle and I worked together, I took her through a progressive set of workouts that she then completed on her own at home in between our sessions. She took a close look at her nutrition, rest, stress and gave her workouts 110% and guess what – she did it!!

Michelle lost 9.75”, approx 10 lbs of body fat and gained 5 lbs of lean muscle mass!!!! (She lost 2 inches on her waist alone!!)

When she went bathing suit shopping she went for the bikini (instead of the one piece she feared) and now gets a kick outta seeing the fab muscles in her strong arms!

Listen to what Michelle had to say about her experience…..”Having taken group fitness classes with Kim, I knew I loved how positive she was and how much she focused on doing things with proper form.  I loved the classes but thought I needed to personalize things a bit and learn to use equipment I had access to so I signed up for personal training.  Kim checked in with me and challenged me through our time together which gave me the support I needed to reach my goal.  I walked away from each visit feel strong and confident that I can do this!  I love the results and look forward to continuing to use Kim’s strategies to keep this momentum going strong.”

Michelle – you were a joy to work with! Your dedication to your goal, hard work and pure grit brought you the results you were looking for! Nice job Miss!

4 Ways to Kick the Winter Blahs!

Lately around Calgary there are a lot of long faces while we wait out what feels like a epically long winter. It’s cold, it’s dark and it can suck the energy right out of us!

It’s important when the weather starts to bring us down that we be proactive and make choices to bring ourselves out of the winter blahs!
Read more

"Failed" Resolutions? Try this instead…….


Did you know that the average New Years resolution only lasts 4-6 weeks? Are you in this category? Still trucking along or have you already “given up”?

Looking ahead at the beginning of the year fills us with so much hope. Hope that maybe this time, maybe this year we will accomplish that thing that we yearn for. Unfortunately if we don’t stick with it, if life gets in the way, this hopefulness can sour quite quickly and turn into a spiral of negative self talk. “Geez I’m so lazy!”, “I have no willpower” or “What’s wrong with me?”.  That bright eyed hopefulness and optimism dwindles, and we speak to ourselves with words you wouldn’t utter to your worst enemy!

Funnily enough…..almost all resolutions or goals can be broken down to one simple concept = SELF LOVE! (and that is the one thing we do not give ourselves in all of it!!)

Let’s take a look at the Top 5 most common resolutions:

Eat healthier – include more greens, go organic, eat more fruits and vegetables, meal plan, shop at the farmer’s market, no more refined sugar etc.
Exercise more– run a race, workout 5 times a week, start weight training, go to the gym etc.
Lose weight – get back into those skinny jeans, be a size____ again, i will lose ____ pounds etc.
Stick to a budget– manage my debt, pay off that line of credit, save up for that vacation etc.
Drink less alcohol/ quit smoking– only have wine on the weekends, I will never smoke again etc.

If you boil each one down it is plain to see that each goal requires care and dedication to yourself, to your physical and emotional well being. Without it none would be achievable!

We all have a vision of where we would like to be and why – sometimes examining what is keeping us from getting there can be helpful. We love the quote “If you think you can or think you can’t – you are right”. If you do not believe that you can accomplish your goal, you are setting yourself up. Smaller goals are more manageable, more doable…..instead of “I am going to eat no sugar, no dairy, no gluten for an entire month”. How about “I will add 2 servings of leafy greens and not have dessert after supper this week.” ? Perhaps you feel good after that, your digestion is better and you don’t feel bloated when you go to bed at night. Yay! Once you accomplish that, then you can make other additions – feeling capable and proud because you already accomplished your first goal. And because you feel better making those choices it is affirming that you are on the right track! The self love is starting to flow!

Often times we are so busy looking to “perfect” ourselves that we fail to see that if we supported, nurtured and cared for ourselves and gave “feeling good” a try – really listened to our bodies and our minds, we will be guided to making the healthy choices that we crave!

What makes you feel good? Think about it, what makes you feel loved and cared for? Perhaps our new resolution should be real simple “LOVE THYSELF!”

Are you at your Natural Weight?

As many of you know, in addition to being part of the amazing KickStart family (woot!) I’m also a Life/Health Coach.
I work with women to help lighten the heaviness they feel, body and spirit. I use life coaching and my education in nutrition to create programs for them to ‘lighten’ up and find themselves in a joy-filled place in life.

This is a post I wrote a few years ago.  If it is something you are struggling with, I hope these words stir something up in you.  xo~Stevie Read more

Happy New Year & Happy Birthday!!

KickStart is turning 1!!!!
We are celebrating BIG TIME with a new website, new online booking and payment system and OUR BIGGEST SALE OF THE YEAR!!

We know you want to commit to your health and fitness for 2014 and we wanted to help you do that by offering our best deal ever…

Buy 16 classes – Get 2 FREE!
Buy 24 classes – Get 3 FREE!

This sale is so great we are only offering it for one week – buy now to save for 2014!!


Sale ends January 9th, 2014 at midnight MST.
Limit 1 package/ customer.

Fuel up Pre-Fitness + Homeade 'Lara Bars'

One of the biggest questions we get asked is what should I eat before Bootcamp?  There are so many different views and opinions that the confusion is definitely warranted.  We personally keep it simple when it comes to our nourishment; consuming whole, organic (when possible) foods that work for our bodies. Read more

Who is Inspiring You?

After Calgary’s floods this spring, Mayor Nenshi rallied our city though it’s darkest days and continues to do so as the recovery is far from over. He touched people with his genuine concern for their care and well being. He inspired a city to help in whatever ways they could to make the situation better for those less fortunate. Read more

Fitness, Friendship and Fun!

Kim and I finally had a moment to sit back and reflect on our first 4 days of class, what a rush!  It has been amazing, and we both shared how grateful we are for each other, everyone who participates in our classes, those who support us online and in real life! Read more