Favourite smoothies & salads of the summer

Uncategorized Jul 27, 2020

Our coaches put together a few of their favourite recipes for salads and smoothies to enjoy this summer. Here they are!

Smoothie (Coach Nicole)


Almond or oat milk
Protein powder
Collagen powder
Sea greens powder
High quality cacao powder (not to be confused with cocoa powder!)
And frozen berries (Strawberries and/or blueberries)

Salad (Coach Janae)

Salad Ingredients

1 heart of romaine lettuce chopped (yes the whole thing!!)
6 cremini mushrooms, thinly sliced
1 zucchini, thinly sliced
1/2 cup blueberries 
1 tbsp of “everything but the bagel” seasoning


Combination of dijon mustard, apple cider vinegar, lemon juice and nutritional yeast


I will either have crumbled tofu in the salad OR my famous protein bread toasted and lightly buttered.

Smoothie (Coach Nel)

Ingredients - Mango Pineapple Smoothie
1⁄2 cup mango   frozen
1⁄2 cup pineapple   frozen
1 tablespoon fresh lemon juice   
1⁄4 teaspoon...

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Favourite cold snacks for a hot day

Uncategorized Jul 13, 2020

With summer in full swing, here are our top choices for simple, healthy snacks to keep you cool on a hot day!

Coming out on top are cold mini carrots! We LOVE snacking on them straight outta the bag! (But they pair great with hummus, too!)

Another orange-coloured delight…oranges! This one requires a touch more preparation. First, slice your oranges and lay them on a parchment-lined cookie sheet or tray, freeze, and store in a Ziploc bag. 

Sticking to the fruit theme...we have yogurt and frozen berries! Take 250g of plain Greek yogurt and mix in half a cup of frozen mixed berries of your choice. If you're feeling something crunchy, top it with a healthy homemade granola! Here's a great sugar-free recipe.

We'd be remiss if we left out the all-star summer snack...homemade popsicles! These refreshing treats can be deceptively HEALTHY if you throw in the right ingredients, and just as satisfying. 

A simple place to start is to take your favourite smoothie...

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5 tips to elevate your morning routine

Uncategorized Jun 29, 2020

Mornings can be tough. Whether it’s fighting the clock to get your kids out the door for a day of school, or trying to keep your eyes open after a late night of Netflix, what happens in those first few hours post-sleep can set the tone for the rest of your day. Daily habits are a great way to increase your productivity and embed positive rituals that can have a powerful impact upon your day. (R3VOLVELIFE members learn about the science of habit-stacking through The R3 Mindset Academy.)

Here are some tips from your R3 coaches to help improve your morning routine!

1. Don’t hit snooze

When your alarm goes off, shoot out of bed like a rocket! At least, that’s how author and motivational speaker Mel Robbins likes to see it. The thinking behind this (otherwise known as her viral 5 Second Rule) is to hit the ground running on your day before emotions such as hesitation and doubt creep in on you. Getting up right after your alarm sounds is a great way to take on the...

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Coach Janae's Vegan Cheese Dip Recipe

Uncategorized Jun 15, 2020

Whether it is for a potluck of coach's meeting, Coach Janae often brings her famous vegan cheese dip, and it's always a hit. Here is her now not-so-secret recipe!

Cheese sauce stuff:
1 cup raw cashews
1 cup peeled chopped carrots
2 tbsps nutritional yeast
2 tbsp lemon juice
1 large clove garlic
1 1/4 tsp sea salt
1/4 chili powder (or more to your liking)
1/2 onion powder
1/4 - 1/2 cayenne pepper (levelnof heat up to you)
+ 2/3 cup of water (may need a splash more if meeded)

Preparing the cheese sauce...
Soak your cashews in boiling water for about 30 mins...longer if you can they should be nice and soft. Drain and rinse.

Add carrots to pot, bring to a boil and cook carrots until soft. (You can also steam them, you just want soft cooked carrots). Drain and rinse.

Add all sauce ingredients to a blender (high performance blender is best- but if using a regular blender, you may just need to blend for a longer period of time and have the cashews ultra soft) and blend on high until soft and velvety!...

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Dear Journal...

Uncategorized Jun 01, 2020

If you’re anything like most of our newcomers at R3VOLVELIFE Studio, it has probably been a while since you’ve addressed a letter “Dear journal…”

But that is usually quick to change once you come to our doors. 

This week, we’re going to look at another one of the three pillars of our studio’s  R3ACT Method and touch on how we R3NEW your mind with Bulletproof Mindshift Coaching.

Our philosophy is that working on mindset is a vital part of the recipe that leads to enduring health, and of course, weight loss. Coach Crystal, an Adler-trained mindset coach, “It all starts with your mindset,” says Coach Crystal. “What I am most concerned with is the transformation in your mindset, from the “impossible” to “I’m possible.” 

Part of this process involves eliminating our ANTS, or automatic negative thoughts. Building an awareness of them is a foundational step. Through weekly...

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Ode to The Little Black Dress

Uncategorized May 18, 2020

It’s in there, you remind yourself while scrambling to find something to wear to the latest party. Your little black dress, the classic number that made celebrity appearances ages ago at weddings, work events, cocktail parties, and nights out on the town. It was the staple wardrobe item that fit like a glove; the trusty black dress that could be pulled out of the depths of your closet at a moment's notice, always reliable, a hit with your girlfriends, and guaranteed to make you feel confident and beautiful.

But, though you’re reluctant to admit why, it’s been ages since you have worn it. The dress has been exiled to the “doesn’t fit anymore” pile, a mass of treasured items that once gave you the courage to step out and want to be seen. Now, as you’re scrambling for something to wear, it’s a stark reminder of the deeper changes that have lead to this moment. Whether it’s weight-gain that came as a result of stress, poor eating...

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Uncategorized May 04, 2020

“Just don’t eat sugar-filled foods!” “Make sure you go to the gym a few times a week!” “Meal prep!”  

It’s an old refrain you hear often, maybe from friends or family, people who care about you but just don’t get it. After being aboard the weight-gain-and-loss rollercoaster for some time, it can be difficult to settle into your new body and sort out how to develop healthy habits that will help to carve out a sustainable path to enduring good health. The quips and remarks may all be true (yes, if I meal prep, I will be setting myself up for success...okay, okay, I GET IT!!) But why is it so darn difficult?

Coach Crystal has guided dozens of members at R3VOLVELIFE Studio on their transformations. In January 2020, one member announced she was just two pounds shy of her 30-pound weight loss goal, achieved in FOUR months. (ROCKSTAR...you know who you are!) It doesn’t take years to transform. In fact, the deepest...

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Tabata...come again?

Uncategorized Apr 13, 2020

New members at R3VOLVELIFE Studio often do a double-take when they hear Coach Crystal call out that a “tabata-style” class is about to begin. Tabata...huh? 

One of the three pillars of our studio’s flagship R3ACT Method to R3FRESH your body with functional fitness. This means incorporating exercises that build muscle groups and strengthen your body in ways that enhance your flexibility and support everyday movements like bending over, lifting heavy boxes, shoveling the snow, sitting at a desk, or running to catch the GO Train. We train with all kinds of different tools at R3, but the most important (and portable) one is, of course, our own body. 

Now, back to tabata. It is named after Dr. Izumi Tabata, 64, a researcher and coach at Ritsumeikan University Graduate School of Sport and Health Science in Japan. 

Dr. Tabata’s research led to his development of the tabata training protocol that requires 20 seconds of exercise, at maximum...

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Facing COVID at R3VOLVELIFE Studio

Uncategorized Apr 06, 2020

Welcome to our R3VOLVELIFE Studio blog! This new feature will be published on the first and third Monday of every month, and will bring you new and insightful reflections, meditations, recipes and resources that support the three pillars of R3: simple nutrition, bulletproof mindshift, and functional fitness. 

It has been just over three weeks since the World Health Organization classified the COVID-19 crisis as a global pandemic on March 11. Although the word ‘pandemic’ inspires feelings of fear, worry, and anxiety, Canadian health experts and political leaders are assuring us that now is a crucial time to slow the transmission of the virus through self-isolation and physical distancing. As our members know, in doing our part to help curb the spread of COVID-19, we at R3VOLVELIFE Studio have temporarily closed our doors for the first time ever. 

But closed doors are not stopping us from continuing to serve our community, and helping nurture your goals from the...

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