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Live Fast Live Fit, Cambridge, ON (2026)

10/09/2026

Meal prepping is SO MUCH easier if you keep your pantry stocked with the basics.

Of course, the “basics” vary according to your own tastes and budget, but here are a few staples to consider keeping on hand:

* Whole grains: brown rice, quinoa, oats, organic polenta
* Beans: canned or dried lentils, as well as black, garbanzo, & pinto beans
* Fruits & Vegetables: canned tomatoes and frozen fruits & veggies are great choices in a pinch
* Broth: low-sodium bone, chicken, or veggie broth
* Oils: extra virgin olive oil, avocado oil, and/or coconut oil
* Favorite sauces/spices: these can offer variety to your meals

What staples do you keep in YOUR pantry? 👇

10/07/2026

👩‍🍳This is an all-purpose dressing you can use to add a creamy, spicy kick to veggies, salads, drizzled over black beans or quinoa, and even as a taco sauce!

This recipe will keep in the fridge for 2-3 days in an airtight container.

🌿Creamy Cilantro Dressing 🌿
(makes 8 servings)

● ½ ripe avocado
● ¾ cup (12 grams) packed fresh cilantro
● ½ cup (115 grams) low-fat plain Greek yogurt
● 2 Tbsp olive oil
● 2 cloves garlic, minced
● 1 Tbsp lime juice
● ½ tsp honey
● ½ tsp sea salt

Place all of the ingredients in a blender and blend until smooth. Taste and just seasoning. Pour into a bowl or airtight storage container, scraping the side of the blender.

Enjoy!

10/06/2026

🌿What do you think of CILANTRO? 👍or 👎?

Here’s one reason to love it, beyond its taste – it’s packed with micronutrients that can benefit your health.

🧠Research shows it has anti-inflammatory properties that help support your immune system. Plus, it helps kill bad bacteria and may help protect the brain.

It also makes a delicious addition to many recipes. (It’s used most in Asian, Central American, and Middle Eastern dishes.)

👩‍🍳Chop it fresh for salads, soups, and stews, or mix it with lime zest in other recipes for some added oomph.

REFERENCES
www.webmd.com/diet/health-benefits-cilantro #1
www.healthline.com/nutrition/coriander-benefits
www.healthline.com/nutrition/cilantro-vs-coriander

10/05/2026

🔥 WEEKLY CHALLENGE! 🔥

I have a GAME-CHANGER challenge for you this week.

Are you ready❓

It’s MEAL PREP WEEK.

If you don’t already do this, you’re going to love it because it frees up TIME during the week …

Not to mention the fact it will eliminate the stress of having to figure out what to eat each and every night.

You might even find that you save $$ because you’re not going out to eat as often.

Here are some tips to get started:

● Keep it simple. Make 1 or 2 options for each meal of the day. EXAMPLES: you might make overnight oats and breakfast burritos for breakfast; chicken and tuna salad for lunch; and baked fish or chicken with roasted veggies for dinner.
● Get organized. See what you have on hand, make a list of the things you need, and do a “speed shop” at the grocery store.
● Look for timesavers. Some of the pre-cut fruits and veggies in the produce section are worth the investment.
● Cook it up. Set aside an hour or two to spend in the kitchen. Later in the week, you will be so glad you did this!
● Store your prepped foods in reusable glass containers or freeze them in freezer bags.

💡Are you in on this? Tell us your meal prep strategy below. 👇

10/01/2026

This week we are taking a break from alcohol, but if this is turning out to be more of a challenge than you imagined …

… reach out for some support!

Talk to your doctor, supportive friend/family member, or other qualified resources.

09/30/2026

🏆There are tons of recipes for bone broth – which is this week’s food of the week – but we’re keeping it super simple.

One thing (besides the nutritional benefits and taste) that’s so great about this recipe … is that you’re using pretty much every part of the chicken.

Roast the chicken one day to eat the meat, and use the rest of the chicken to make this bone broth.

✅TIP: Buy a good quality organic chicken for this recipe!

You can use this as a soup base, in recipes, or drink it as a comforting snack.

🥣Super Simple Slow Cooker Chicken Bone Broth🥣
(Makes 6-8 servings)

● Bones and carcass of 1 organic chicken
● 12 cups (2.8 liters) water
● Big pinch each of sea salt and freshly ground black pepper
● 2 Tbsp apple c***r vinegar
 Place the chicken bones (including legs, wings, and carcass) in a slow cooker. Pour the water over the chicken, which should be covered, and add the salt and pepper before pouring the vinegar over it.

Place the cover on the slow cooker and turn it to high for one hour, then reduce it to low and cook for 10-12 hours, or until the liquid reduces by about half.

Strain, reserving the liquid, and discard the bones. Use immediately or let cool slightly before placing in glass jars. It will keep in the fridge for about 3 days.

If you notice gelatin forming on your broth in the refrigerator, that’s because of the collagen in the broth. It will become liquid when reheated. Soooo good for you.

09/29/2026

👩‍🍳Have you tried BONE BROTH before?

It’s similar to soup stock but it’s a lot more nutrient-dense – which means more potential benefits for you!

It’s made by simmering collagen-rich animal bones & meat – like pork, beef, veal, chicken, fish, bison, etc. – in water for hours, often with veggies and other good-for-you “extras.”

💪🏻It’s believed to help boost immunity, improve gut health, and reduce the pain & inflammation of conditions like arthritis.

Plus … drinking bone broth can help you to feel fuller longer ... which means it can be helpful with weight management. It can also help you to stay hydrated.

Many people drink bone broth on its own, as a soothing health-boosting beverage.

You can make your own at home, but it’s become widely available at most grocery and health food stores.

💡Are you a fan? Do you make your own or buy? Let us know below! ⬇️⬇️⬇️

REFERENCES
www.webmd.com/diet/health-benefits-bone-broth #1
www.healthline.com/nutrition/bone-broth
www.epicurious.com/ingredients/difference-stock-broth-bone-broth-article

09/28/2026

Welcome to your NO ALCOHOL CHALLENGE.

Fact: even casual alcohol use can make it harder to reach your health & fitness goals.

Here are some of the downsides of drinking alcoholic beverages:

● Makes it harder for your body to metabolize essential vitamins & minerals
● Slows your metabolism
● Is linked with low-level dehydration
● Can ruin your sleep
● Makes you more susceptible to chronic illness and disease
● Is a big source of empty calories

But now for the good news! Here are the positives of taking a break:

● Faster metabolism
● Better sleep
● More energy
● Healthier skin
● Better s*x life
● Saving money

This challenge is only for ONE WEEK, but I think you’ll be shocked by the results. Imagine how good you’d feel if you tried this challenge for 30 days or more!

What do you think? Are you going to join the challenge?👇

REFERENCE:
www.medibank.com.au/livebetter/be-magazine/wellbeing/9-benefits-of-a-break-from-alcohol

09/24/2026

Repost from Live Fast Live Fit - Coach Laura Livesfit
•
🔑THURSDAY TIP

To get even MORE benefits from your strength workouts this week (and every week!) make sure you take some time to STRETCH when you’re done.

It’ll help improve your blood flow and boost your recovery …. plus it’ll help to keep your muscles more flexible.

But there’s also another benefit! It can help your body wind down after being in “workout” mode by helping you release any built-up muscle tension.

It doesn’t have to be a long session – even a few minutes to hit your major muscle groups (legs, back, chest) can make a difference.

Do you usually stretch or skip it when you’re done with your workouts? Be honest! 👇

REFERENCE:
www.healthline.com/health/fitness-exercise/stretching-after-workout

09/23/2026

🤩This no-sugar-added recipe is simple and sweet – delicious as a healthy dessert
for just you … but it’s also elegant enough for company!

✅TIP: If possible, get firm Bosc or Anjou pears.

🍐Baked Pears 🍐
(serves 4)

● 4 large firm pears (not too ripe)
● 3 Tbsp melted grass-fed butter, divided
● 1 tsp vanilla extract
● ½ tsp cinnamon
● ¼ cup (28 grams) chopped walnuts
● Optional coconut cream for topping

Preheat your oven to 350ºF/177ºC. Using 1 Tbsp of the butter, butter a 9” x13” (23cm x 33cm) baking dish.

Peel the pears and then cut them in half and remove the core.

In a small bowl, whisk the butter, vanilla, and cinnamon. Brush the pears with the mixture on both sides.

Arrange the pears in the prepared baking dish, cut side down and sprinkle with the walnut pieces, and bake the pears until fork-tender, about 40 minutes.

These are great warm or cold – try topping them with coconut whipped cream!

Live Fast Live Fit

10/09/2026

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