November Newsletter

by | Nov 22, 2016 | Blog, Newsletter

My November Newsletter is out! I’ve included some great tips, articles and awesome an fall recipe for Chocolate Banana Granola.


Happy November everyone!  

Only 5 more Fridays until Christmas and 8 more days until I get to wear my Christmas socks. Anyone who knows me knows how much I love the holiday season. If you are new to my mailing list, be prepared to be wowed by my holiday socks and general merriness!

October and November have been gloriously busy. I am happy to report that my book signing at Indigo Eaton centre SOLD OUT and my presentation at the Stratford Writers Festival went swimmingly. I am looking forward to being on CTV Ottawa and Rogers Ottawa on December 7th and Global Montreal on December 21st. All of the links will be posted on social media — keep your eyes peeled!

Dundurn has continued to post one new “do anywhere” exercise every Wednesday. Take a look. Week 2. Week 3. Week 4. Week 5. Week 6.

This month there are three articles that I am particularly proud of. First, my Globe and Mail Sweat Test column for Lagree. A big thank you to my dad and sister for sweating through the class with me! Loved that I got to work out, research a column, AND have awesome family time! Win-win-win!!

Second, my Globe and Mail column on posture, pregnancy, and pelvic floor health. I traveled all the way to London, England, to learn some of this information — take a look.

Last, this Huffington Post blog needs to be mentioned. It is a #TalkToMe blog which means I included mini videos. Anyone who knows me knows that this is HUGE because I am technologically challenged. Check it out.

The exercise of the month is an entire lower-body circuit. The recipe of the month is a healthy favourite – Chocolate Banana Granola. Thanks Tara; it looks yummy!

Circuit of the Month
        “The lower-body blaster”

Do each exercise back to back for 10 to 15 reps without resting. After completing all three exercises take a 60 to 90 second rest and then repeat.

Squat: Start standing with your feet hip-distance apart. Bend at your hips, knees, and ankles so that you feel like you are sitting backwards into a chair. Keep your back straight and chest out. Use your core and bum to resist gravity — don’t just plonk down toward the floor. Then, use your bum and core to press your feet into the ground to push your body back to standing. Feel like you are using your bum to push the floor down into the basement. Repeat 10 to 15 times.

Modified straight-leg deadlifts: Stand with your feet parallel and hip-distance apart. Hold dumbbells in front of your thighs. Bend your knees slightly. Keeping your knee angle constant, hinge at your hips to bring the weight toward the floor. Lower the weight as far as you can while maintaining a neutral spine — don’t let your back round. Use your hamstrings, glutes, and lower back to return to your starting position. Repeat 10 to 15 times.

Bridges: Lie on your back with your legs bent and your feet placed hip-distance apart on the ground. Engage your bum muscles to lift your hips off of the ground. Try not to lift with your hamstrings (back of legs) or lower back. Repeat 10 times.

Recipe of the Month
        Chocolate Banana Granola
        Tara Postnikoff—Heal Nutrition

A healthy alternative to store bought sugar laden processed granola. Quick and easy, you’ll love it!


  • 1 cup almonds
  • 1/3 cup pecans
  • 1/3 cup walnuts
  • 1/3 cup chia seed
  • 1/3 cup cashews
  • 1/3 cup sunflower seeds
  • 1/3 cup pumpkin seeds
  • 1/3 cup coconut flakes, unsweetened
  • 1/3 cup cacao nibs
  • 1 mashed banana
  • 1/2 cup coconut oil
  • 2 tbsp maple syrup
  • 2 egg whites
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 1 tsp ginger powder
  • 1/2 tsp sea salt


  1. Preheat oven to 350 F
  2. Put all the dry ingredients in a food processor and pulse until desired consistency is achieved. If you like more crunch, process a little less, if you like things more smooth process a little more.
  3. Add wet ingredients to dry ingredients in a bowl and toss well
  4. Spread a thin layer on baking sheet
  5. Cook for 35-40 minutes, tossing occasionally
  6. Let cool before storing in an air tight container such as a mason jar
  7. Notes

Each 1/3 cup serving

  • 362 calories
  • 32g fat
  • 16g carbs
  • 8g protein
  • 7g fibre
  • 111g sodium