October Newsletter

by | Oct 20, 2016 | Newsletter

My October Newsletter is out! I’ve included some great tips, articles and awesome an fall recipe. And, I even included a link to Chapter 2 of my new book Finding Your Fit!


Happy October everyone!  

The fall is my favourite time of year to be active; it is not unpleasantly hot, but also not so cold that you want to hibernate. Basically, if you have been thinking of becoming more active …. NOW is the time to cycle, walk, or jog outside!

If you decide to make cycling your perfect fall workout, make sure to check out this Globe and Mail column. In it I explain how to mitigate the negative effects of cycling on your posture. 

Not sold on being active outside? Try a fun indoor fitness class — maybe a TRX or kettlebell class.

Need a little extra motivation? Consider the slightly out of the box strategy I outlined in a recent Huffington Post blog. Or, read the second chapter of my book — conveniently, the chapter is all about exercise and motivation.

Speaking of my book, Finding Your Fit is now officially available in stores, and my wonderful publisher Dundurn Press created 10 convenient “do anywhere” exercise videos. We are releasing one video per week — #workoutwednesdays. This is the first one, and this is a video of the first time I found Finding Your Fit in the stacks at Indigo. These are two photos from the book launch. For more photos from the event, check out any of my various social media sites. 

This month’s tip is my “5 by 5 rule” (it literally changed my life), The exercise of the month is a kettlebell lunge, and the recipe of the month is Fall Creole Stew. Thanks Tara, it looks yummy! 

Tip of the Month

        Live by the “5 by 5” rule

The “5 by 5” rule states that if you’re not going to care about something in five years then don’t let yourself give it more than five seconds of thought. Life is too short to let the little stupid things bleed into the rest of your day. I very much believe that a large part of health is adopting healthier and more productive thoughts.

Exercise of the Month

        Single-arm kettlebell lunge

Start standing with your knees slightly bent, core engaged. Hold the kettlebell at chest height in your right hand, bell facing the ceiling. Step your left leg back into a lunge as your press the bell up into the air. Don’t let the bell wobble. Engage your right bum muscle to stand up. Lower the bell, then repeat 10 times before switching sides. 

Recipe of the Month

        Fall Creole Stew
        Tara Postnikoff—Heal Nutrition

This stew is full of fall colours and offers lots flavour and heartiness to warm you up on those cold fall or winter days. Made with Millet & leftover beef roast, this recipe can be adapted to suit your own dietary preferences.

Stew Ingredients

  • 1 sweet onion
  • 3 garlic cloves, pressed or finely chopped
  • 3 stalks celery
  • 2 large carrots, cubed
  • 1 yam, cubed
  • 1 yellow bell pepper, chopped
  • 1 can, whole tomatoes (undrained)
  • 2 tbsp olive oil
  • 1.5 tbsp fresh ground cumin & coriander seed
  • 1 bay leaf
  • 1 cup millet (dry measurement), mostly cooked
  • 6oz cubed cooked lean beef (or alternate: Chicken, tofu, pork)

Creole Sauce

  • 1 tbsp apple cider vinegar
  • 1 tsp mustard
  • 1/2 tsp hot sauce
  • 2 tbsp tomato paste or crushed tomato
  • 1 tbsp black strap molasses
  • 1/2 tsp allspice
  • 1 tsp basil
  • 1 tsp black pepper


  1. In a large pot, add olive oil over med-high heat, cook onions, garlic and cumin/coriander seed, until softened.  Add celery, peppers and carrots next and mix together.  Add tomatoes and bring to boil.  Then reduce to low, and allow to simmer.
  2. Add cubed beef (or other cooked meat).
  3. Mix together creole sauce ingredients and stir into stew.
  4. In another pot cook millet for 10 mins, and allow to sit for 5 so that all the water is absorbed.  Add to stew pot.
  5. Continue to let simmer for 5 or more minutes to allow the flavours to develop.