The Michelle Method

What my meals are looking like these days 😋

As always intuitive eating is everything for me, prioritizing protein at every single meal, macros on point getting a a balance of protein, good carbohydrates, healthy fats + tons of veg for fibre!!✌️

💚 shots
🥣 protein oats
🍌 protein smoothie post workout
🥗 chicken, sweet potato + salad
🍔 turkey burgs in lettuce, salad + sweet potato fries
🍫 protein cosmic brownies

Adding to my daily routine has been AMAZING 🧠💚It’s a mental performance shot infused with nootropics, adaptogens, and essential vitamins designed to crush procrastination, brain fog, & fatigue - this mama needs it daily! Find the link in my bio 🔗 use THEMICHELLEMETHOD20 for a lil’ discount too 😉

THIS IS 40! ❤️‍🔥

Such a great day celebrating with my people, so many laughs, memories, favs from the 80s! Thanks to my love Ry, Claire + my mama for pulling this off!!! 🥹 And thanks for all of the messages and DMs on here fam, feeling the love!

Coming into this year feeling incredible, so many things in the horizon! Age is just a number y’all 💃

.vamp_ed .jay.pea .e.robinson .brohman .e .perez.73 loooove you allllll!!! 🥰

40 and oh so fine! ❤️‍🔥

Happy 40th Birthday to the most handsome, hardworking, supportive, inspirational and loving man!
I am so grateful that our paths crossed all these years later, that the universe gave us each a chance to find a love like this. Thinking back to two kids who grew up down the road from each other, 84 babies, only to find one another again, decades later. You are my person, my rock, my protector, my hype man, my everything. You are the best father and the most incredible bonus dad to Gabe. Everyone that crosses your path is motivated and inspired by you to do better and to be better. Including myself. You push me out of my comfort zone, remind me of what truly matters, and motivate me in every way. You are the most loving, caring and selfless man. I love you baby, my soon to be hubby! This is going to be the most incredible year! 🎂❤️🔐

Soooo this happened last night 🥹🤍 We are over the moon and being able to celebrate with our people was the icing on the cake 😭 Ry, I love you so much. My person, my rock, my protector, my best friend, my love. The most amazing father + bonus dad. I am so beyond lucky to have found a love like this.

The last few days have been so incredible and last night was so unexpected! Now to continue to celebration away the rest of the week on the beach! 💃❤️

One of the least fulfilling places to be is the same as last year - if not now, when?! So LET’S GO 💪🏼⚡️ THE JANUARY 4 WEEK SHRED IS BACK, BABY!

You asked, so we are bringing back the heat [and the fun 😜] January 2nd - this challenge can be done from anywhere at anytime! We only host a few a year, so don’t miss out! 🔗 link in my bio to join!

Ryan + I live this life 24/7 - health + nutrition are the top priority and we want to share our knowledge to get you feeling the best you ever have inside + out! This is our lifestyle and we do these challenges to show you all that it’s possible to do, even with busy schedules with work, kids + life!

Join hundreds of people who have been able to change their lives in 4 weeks and our SHRED challenges have been EPIC. We are only accepting a limited number of clients + will begin JANUARY 2nd with 20 at home BODYWEIGHT inspired workouts you can do from ANYWHERE, all 20-30 min quick effective, fun workouts - 5 a week with bonus workouts, nutrition guidance, access to a PRIVATE Instagram group for accountability/motivation/access to us, The Michelle Method digital cookbooks + MORE!

The WINNER of our challenge will receive a huge prize pack our FAVOURITE products including .co, $100 gift card , , , , - LINK IN BIO to sign up! 🙌🏼

…as we move through different chapters of our lives, we bear many different names. nourisher. protector. healer. one name, though, transforms and defines a sacred and everlasting role: mama 🫶🏼

thank you for my beautiful pieces that truly mean so much to me, including my mama chain, I absolutely adore it ✨

I have linked my fav pieces on here for you babes as it’s the last week-ish to get your wish list in before Christmas + we are gifting you a little discount code to send to your hunnies 🎁 😉✨💋 ~ MICHELLE10

From the ✈️ right into 🎅🏼 mode!

+ have done it again, bringing the cheer with an epic bash raising funds for the Children’s Aid Society 🫶🏼🎄 … [and I’ll link the cutie ear muffs from Amazon on my story 😉]

Move over mini chocolates + candy corn - this week calls for some COOKIE DOUGH PROTEIN CUPS 🍪🤤🎃🍫

I took my most popular OG cashew cookie dough protein bar recipe, + made it into chocolate protein cups - the perfect Halloween treat. SO GOOD! This recipe and more will be featured Tuesday morning for my Fall Baking segment! Enjoy! xo 👻

INGREDIENTS:
1 + 1/4 cup oat flour
1/4 cup almond flour
1/3 to 1/2 cup .co Toffee Coffee plant based protein code MICHELLEMETHOD
1/4 tsp Himalayan sea salt
1/3 cup pure maple syrup
1/2 cup cashew butter
1/4 cup unsweetened cashew milk
1 tsp vanilla
1/2 cup -1 cup + a few tbsps mini chocolate chips
1 tbsp coconut oil

DIRECTIONS:
1. Line a muffin pan with 9 large liners or 12ish mini liners
2. Melt the chocolate and coconut oil in a medium saucepan over low heat, stirring frequently.
3. Once chocolate is melted, add half of the chocolate mixture to the bottom of each cup.
4. Place the pan in the freezer for a few minutes to harden the chocolate.
5. In the meantime make the cookie dough filling - Mix oat flour, almond flour, protein powder, salt in a large bowl. Add in the maple syrup, cashew butter, cashew milk + vanilla + a few tbsps of mini chocolate chips, place about a tsp or more of the mixture in each cup on top of the frozen chocolate.
6. Place back in the freezer for a few minutes then spoon the remaining chocolate, covering the filling. Top with Himalayan sea salt.
7. Freeze for 20-30 minutes until chocolate is solid. Once the cups are firm, you can store them in the fridge or freezer + DEVOUR! xo

ONE YEAR ANNIVERSARY GIVEAWAY! 🫶🏼

To help celebrate the 1st Anniversary of X .co Performance Plant Protein Powder, we want to share the LOVE with you all! 🤍 Our lucky winner will receive, not 1, but 6 of our Protein Powders!!! Also, stay tuned in the next few months for some more exciting news! Good luck xo

🤎 WIN: 6 containers [90 day supply] of .co Toffee Coffee Performance Plant Protein

🤎 ENTER: Follow + .co, like this pic, tag your bestie and comment on why you should win! Extra points if you tag us in your stories!

🤎 Contest closes Sunday October 15th 12am MT

… she’s gone country 🤠👢

These days, mama is doing the basics but tnite I’m hitting’ the town! I’ve had so many DM’s for hair, skin, makeup tutorial, promise I will soon! 🤪💄 BUT for now here is a kitchen selfie running out the door + a rundown below 💋

🧖‍♀️ for all of the things skin! get all of my med facials, btox, skincare [ ] + laser here! they’re the BEST, going into 40 feeling fab 💃

✍🏼 brow queen! has totally transformed these brows - I need to dig up a before and after 🥴

💄 For theee face, I keep it basic, face palate is everything, better than s*x mascara, spf 15 studio fix foundation, liquid liner

I also have face oil on, and sun kissed face spray before any makeup [code MICHELLE15 for both] 🫶🏼

Some mornings we have our sh*t together and some mornings we sprinkle smoked paprika into our coffee instead of cinnamon ☕️🤪 Embracing the crazy mornings, summer mom/work life 👩🏼‍💻🤸🏽, the 30 min workouts which is all I have time for most days [BUT I hit them hard💪🏼, and prioritizing my morning smoothie over brushing my damn hair 💁🏼‍♀️ Some days we’ve got it together + some we don’t - BUT it’s still SO important to prioritize yourself amongst the chaos of life 🫶🏼 … and how cute is this new fit c/o ?! 🩶 code:MICHELLE10

…nothing better than a day in wine country with your beautiful babes! 🍇🍷

I had a really PROUD moment today with one of my incredible nutrition clients + felt compelled to share!!! 😭🥹 She’s a busy, working mom, dealing with life’s demands like us all - but made herself a priority!!! Nastasia, I’m so damn proud of you - the changes you have made, inside + out are just amazing. This isn’t about a before + after - by changing how you fuel your body nutritionally, ditching disordered eating patterns, creating a positive mindset, my clients prove that life-changing injuries, illnesses, low self-esteem and other huge life challenges like motherhood/fatherhood, work stress, heartbreak + grief, should be no barrier to feeling good about yourself + changing your life. We are what we eat! Swipe left for a just few of my incredible clients who said YES to NOW! 🤍 And yes we can eat the damn CARBS!

I’m a big believer in not waiting to change your life. There will always be an excuse. If not NOW, then WHEN?! You can start making healthier choices NOW, you can start creating better habits NOW. A day can turn into a week, weeks turn into months. Make goals, commit to them + change will happen! 👏🏻 I have been quite on My Nutrition Coaching services bc I’m always full and have a waitlist but I am making some more room this summer and into the Fall so shoot me a DM or email for more info 🫶🏻 - link is in my bio xo

Cashew Cookies n’ Ice Cream Sandwich! [grain, dairy + gluten free] 🍪 +🍦= 🤤 … when a healthier ice cream sandwich does exist!

This ice cream sammy is SO damn delish, a perfect, grain free, healthy, cold sweet treat 🧊

You can find this recipe + more in my digital Summer Cookbook, link in my bio! 🫶🏻

🎞:

4 WEEK SUMMER SHRED IS BACK! ☀️💪🏼 Sign up is open - 🔗 in my bio!

You asked, so we are bringing back the heat this summer on JUNE 19th - this challenge can be done from anywhere at anytime with lots of outdoor inspo workouts! 🔥 We only host a few a year, so don’t miss out! 😉

Ryan + I live this life 24/7 - health + nutrition are the top priority and we want to share our knowledge to get you feeling the best you ever have inside + out! This is our lifestyle and we do these challenges to show you all that it’s possible to do, even with busy schedules with work, kids + life!

Join hundreds of people who have been able to change their lives in 4 week! Our SHRED challenges have been EPIC. We are only accepting a limited number of clients + will begin JUNE 19th with 20 at home BODYWEIGHT inspired workouts you can do from ANYWHERE, all 20-30 min quick effective, fun workouts - 5 a week with bonus workouts, nutrition guidance, access to a PRIVATE Instagram group for accountability/motivation/access to us, The Michelle Method digital cookbooks + MORE! LINK IN BIO to sign up! ✔️

The WINNER of our challenge will receive a prize pack worth over $600 from our FAVOURITE products including .co and more! 🏆 💪🏼 LET’S GO! LINK in bio to join us!

Some news! Our Plant Based PERFORMANCE PROTEIN has a new name! APHINA .co [formerly known as Aura Inner Beauty] We had the most amazing launch party yesterday to celebrate! Still the same incredible products, just with a new name 🫶🏻🤍 What was once a pipe dream between two girls over coffee almost 2 years ago, has finally come to fruition! We cannot thank you enough for the support thus far on our protein collab and a NEW flavour coming in a few months!

The goal for .co and I was the bring you an insanely delicious, clean, organic, plant-based, bad ass protein + boy did it ever deliver! 👏🏻💪🏻You can purchase our protein in the link in my bio + be sure to use the NEW discount code MICHELLEMETHOD 🫶🏻

Our plant based performance protein powder fuels your body with a well balanced macro nutrient ratio. Protein creates lean muscle mass, burns fat, provides amino acids which are essential for building muscle, skin, blood, and important structures of the brain and nervous system.

With 18g of plant protein, it’s all natural, no sugar added, caffeine free, is full of essential amino acids, vitamins and minerals including Cordyceps which are adaptogenic mushrooms. 🍄

My new favourite smoothie bowl .ca 💜 The best part is that I get to customize my own bowl - I made my Açai bowl with vegan protein, fruit, gluten free granola + peanut butter 😋

Today I got to be a part of the incredible grand opening of Calgary’s newest pop up .ca at Brookfield place, with two new locations opening up here soon, The District at Beltline and 17th Ave 👌🏻

As a certified Nutrition Coach, I have a serious passion for fitness and healthy living, OAKBERRY offers a range of wholesome, nutritious bowls and smoothies for all. With the incredible nutritional benefits of açai, it is a superfood I would not hesitate to recommend to everyone! It’s perfect for a morning breakfast on the go, or anytime through the day ☀️

To my beautiful mom. 💗 Maureen Shaw The one who has shaped me into the woman and mother that I am today. My best friend who has supported me through this roller coaster of a life, has been there to wipe my tears, always encourages me even when I’ve been fearful to jump, is still there at every moment, event and workout, and always getting those tarot cards and crystals out when we need some clarity 🔮 🪄. I love you mama, and am so thankful that we chose each-other. And to my Gabriel, I love you more than words can say. Thank you for choosing me. And P, I am so lucky and thankful to have you in our life. Woke up this morning with my green juice and coffee made by the kids and so much love 💘 Happy Mother’s Day!!!

Cinco De Mayo! 🇲🇽 Let’s make some HEALTHY SHRIMP TACOS 🌮🥑🍤🌶 [gluten + grain free]

This taco recipe is tha 💣 All ingredients are fresh, gluten free + nutrient dense. Made these babies with my bestie + this recipe never disappoints … esp paired with a good Mezcal tequila 🤤👌🏻 Enjoy! 💋

INGREDIENTS:
🍤SHRIMP-
1 pack of organic tiger shrimp
1 tbsp cassava flour
1/2 tsp of each paprika, cumin, chilli powder, garlic powder + coriander
Himalayan sea salt to taste
~ Coat the shrimp in above ingredients + heat your pan with oil, cook until coating is brown + shrimp cooked through.
🥑GUACAMOLE -
3 ripe avocados
1/4 large red onion
3 garlic gloves, minced
1 jalapeño, diced
2 cups cherry tomato, diced
1/3 cup cilantro, chopped
1/4 cup lime juice
Himalayan sea salt
~ Mash your avos, add in garlic + lime juice, mix then add in all other ingredients + mix well!
🌶SALSA-
5 tomatillos
15 large cherry tomatoes
1 red onion, cut into quarters
6-8 cloves garlic
3 jalapeños
1 cup cilantro
1 lime, juiced
Himalayan sea salt
~ Preheat oven 450F, roast all veggies 20-25 min. Broil for a few minutes at the end to char the veggies. Take out, remove jalapeño seeds + tops, throw all veggies into food processor including cilantro, lime juice + salt + pulse until desired consistency!
🥗RADISHES-
6 large radishes, thinly sliced
1 jalapeño, sliced
1/2 cup cilantro, chopped
1 cup white vinegar
2 tbsp coconut sugar
~ Boil vinegar, turn off add in coconut sugar. At room temp pour into mason jar with radishes, cilantro + jalapeño. Let sit minimum 1 hour.
🌮TACOS-
Warm up your corn tortillas, assemble with lettuce, shrimp, guac, salsa + radishes. We also used vegan chipotle mayo! DEVOUR! xo

39 … and feeling f’n fine 🎈

Had the best surprise getaway to wine country with Ry … the itinerary was so well thought out [he is the master at this 😍] We did all the things despite the weather, and finished off today with a perfect night at home with the kiddos, my parents and some ‘healthy-ish” cake 🙊🎂

The last few years for me personally and professionally have been whirlwind - the low of the lows and the high of the highs. Just want to remind you all that it’s never to late to chase your dreams, to start over - if not now, when? Gonna rock the hell out of the last year in my 30s. Thanks for all of the love today near and far, it was truly felt 🥹❤️💋

I spent the morning baking high protein recipes from … then I got a memory alert from an event last year with picture from an amazing night with .calgary
Serendipity!

🐰🤍🐣🍰🧑🏼‍🍳🌷😎

Living vicariously through the eyes of your kids is the absolute best 🫶🏻 Happy Easter! xo

4 WEEK SHRED IS BACK! 💪🏼 We are 2 weeks out baby! ⚡️

You asked - so we are bringing back the heat APRIL 10th to feel incredible inside + out coming into Summer! This challenge can be done from anywhere at anytime 💪🏼🔥 Swipe left for just a few testimonials from hundreds who have joined from our last few challenges - LINK 🔗 in bio for more info!

Our last 5 SHRED challenges have been EPIC! We are only accepting a limited number of clients + will begin APRIL 10th with 20 at home BODYWEIGHT inspired workouts you can do from ANYWHERE - 5 a week with bonus workouts, nutrition guidance, access to a PRIVATE Instagram group for accountability/motivation/access to us, The Michelle Method digital cookbooks + MORE! LINK IN BIO to sign up! ✔️

The WINNER of our challenge will receive a prize pack worth over $600 from our FAVOURITE products! - 💪🏼 LET’S GO!

Green Banana Blender Muffins 💚 …just blend these babies up + you’ve got the most delicious, healthy + moist muffin! [gluten free, refined sugar free + dairy free]

Just in time for St. Patrick’s Day! 🍀 This is one of my most popular recipes to date from my very first cookbook. The secret ingredient…spinach 🤫 🌱 I’m always looking for ways to sneak veggies in for my little guy + the whole household. These are SO easy, I whip them up in my blender ! 🌪

Sharing the full recipe with you all today because I want to share the love + luck 🍀 This and more amazing healthy recipes can be found in my cookbooks - link in my bio!

INGREDIENTS:
1 large ripe banana
1/4 cup unsweetened almond milk
1/4 cup almond butter
1 tbsp ground flax
1 free range egg
1/4 cup pure maple syrup
1/4 cup coconut sugar
2 cups fresh baby spinach
1 cup rolled or quick oats
1/4 tsp baking soda
1/2 teaspoon vanilla extract
Toppings: I used fresh blueberries, chocolate chips + sliced banana

DIRECTIONS:
1. Preheat the oven to 350 F and spray the muffins tins with coconut oil spray, or grease with coconut oil.
2. Place all ingredients but toppings into your highspeed blender. [do not over blend!]
3. Pour batter into the 12 tins and top with your desired topping. I did 4 blueberry, 4 chocolate + 4 banana.
4. Bake for about 15 minutes and allow to cool completely before removing. Store in an airtight container and after about a day move to the fridge.

…and when you get to where you’re going, turn around and help her too - for there was a time not long ago, when she was you 🫶🏻

Words cannot express my gratitude for the women who have helped me along the way, dried my tears, picked me back up during the hardest season of my life, cheered me on even when I doubted myself, who have supported me in every way possible. I attribute any success I have to the women around me, who I’ve met along the way in friendships + in business, to the women who have showed up when they didn’t have to, to the women who I have never met who have supported my business from a distance ~ I am forever grateful 🤍

JAN + FEB WE SOLD OUT! ⚡️ SO - let’s do it again in MARCH! 💪🏼

THE MICHELLE METHOD - SWEAT SERIES Pop Up March Schedule is LIVE with new class times added! Link is my bio to sign up 💃

Hamilton/Burlington! Join Michelle for an epic 50 minute sweat! Let's tap into that inner strength, fire up the mind, body and soul. 🪄 Using minimal equipment, bodyweight, low weight + high repetitions - this FULL BODY workout is combined with high-intensity intervals, HIIT, with low impact options for every movement - and a killer candlelit cool down to get us grounded. ⚡️

—

THE MICHELLE METHOD - SWEAT SERIES

JAN/FEB SWEAT SERIES SOLD OUT!

Let's SWEAT together all MARCH long!

• WHEN: THE MOVE ROOM, .room.hamont

SATURDAY MARCH 4th + 18th - 9am

THURSDAY MARCH 9th + 23rd - 9:30am

• WHEN: BEND YOGA,

SUNDAY MARCH 5th, 12th, 19th - 12:30pm

BRING: Bring your indoor runners, optional mat + water!

Veggie Detox Soup 🍲🥕🧅🌱

The BEST soup to make on a cold + snowy winter day! ❄️ I make this soup A LOT during the winter months. Whenever I feel like my body needs a little nourishment + detox this is my go-to soup. Super flavourful, packed with nutrients + you can whip it up in 15 minutes. If you don’t have an instant pot you can also just make in a crock or on the stove! Enjoy! xo [recipe is also on my site, link in bio] 🧡

INGREDIENTS:
1 small cooking onion, chopped
3 large carrots peeled, chopped
3-4 stalks celery, chopped
1 small zucchini, chopped
1 clove garlic, minced
4 leaves swiss chard or kale, chopped
2 cups chopped cabbage
1 tbsp olive oil
1 carton organic vegetable broth or bone broth
1 organic vegetable bouillon cube
1 cup water
Himalayan sea salt + pepper
Fresh parsley

DIRECTIONS:
1. In the instant pot, on sauté mode, add in olive oil, onion, celery, carrot, garlic, salt + pepper to taste. Sauté until onions are translucent.
2. Add in Swiss chard, cabbage, zucchini, broth, bouillon cube + water, season with salt + pepper. Put into soup mode for 15 minutes.
3. Slow release for 5 minutes then auto release. Top with parsley + enjoy!

Love of my life, adventurer, my protector, support system, the ultimate motivator, the best step dad, full of grit + determination, workout sidekick, my French braid-er, jack of all trades, my best friend.

The love you give me is unmatched. Fate brought us together all of these years later - two kids who grew up down the street from one another, even in the choir together 🙏🤣 - not knowing that life would bring us together when the timing was right. Our love story is one of a kind, just like you. I am so grateful that the universe placed us together when it did. Here’s to creating a lifetime full of incredible memories together. Happy 39th Birthday! ily baby ❤️‍🔥

Who and what we surround ourselves with is who and what we become 🫶🏻

What we do on the daily, what we consume, what we surround ourselves with SO important. Which is why we all truly need to be mindful of who + what has access to us, and to be mindful of our habits. Ry + I have been consciously adding in more mindfulness to our day. [which is hard bc we both operate at a very high vibration, if you know us you know 🤪] Every SINGLE day this month, we made a point of getting at least 30 minutes outdoors for a small walk or hike - no matter what the weather or day brings!

We are both extremely busy with work, kids, having a blended family, sports, schedules - it’s easy to make excuses, to not prioritize certain things but adding this into our day along with more meditation, stretching, connecting has been a game changer. This is such an important pillar of health! With that said, I thought I’d share our FAV pillars of health. Try checking these things off daily…I promise you will flourish! 🤍

Self: Love + Purpose
Movement: Exercise + Active Recovery
Sunlight: Outdoor Activity Daily
Stillness: Sleep, Recovery + Mindfulness
Nutrition: Proper Nutrients, Food + Water
Relationships: Love + Support