D SQUAD Fitness

Ready to make a change in your health and fitness. Give this a try and you won’t regret it. First session is free of charge and I’m excited to help you get started on your journey 🙂.

Now that the studio will be opening back up Jan 31st, let’s get those fitness goals and healthy lifestyle changes going !
Message me or book an appointment and let’s get those goals for 2022!
🔥 I’ve been ready to help you all reach them 😊

D SQUAD Fitness now takes appointments on their Page.

You can now book online 🥳😊 please keep appointment request on the hour.

D SQUAD Fitness now takes appointments on their Page.

Never give up on your dreams! One of my dreams has always been to become an IFBB Pro and thankfully with years of work, consistency and never giving up I accomplished my dream🥳🙏🏼🙏🏼🙏🏼
Now it’s on to bigger dreams!

Change is never easy, but keep pushing and you will achieve your goals.
The journey starts when you start and ends when you stop, but time will keep moving forward.
Congrats to this client for staying focused on his goals🙌🏻


Message me if you need some help yo achieve your goals! I got your back 😊🙌🏻

Never to late for a pumpkin recipe!!
Try out this pumpkin mug cake

3 tbs of oat flour (you can simply blend oats)
3 egg whites
3 tbs pumpkin puree
a dash of maple syrup or a few drops of stevia
1 scoop of protein (i like vanilla)
1 tbs of nut butter
1/2 tsp pumpkin pie spice, cinnamon and salt
you can also add in some chocolate chips 😉

HOW TO MAKE:

1️⃣ crack the eggs into a small bowl and wisk together.
2️⃣ add your flour of choice, pumpkin puree, pumpkin pie spice, maple syrup, protein powder + chocolate chips if you use them.
3️⃣ mix everything together with a fork.
4️⃣ spray with coconut oil spray or line with coconut oil in a ‘mug type’ large coffee cup or bowl.
5️⃣ pour in the batter.
6️⃣ microwave for 90 seconds.
(depending on your microwave you might need an extra 30-60 seconds)
8️⃣ stay with it and only microwave 20 seconds at a time after the initial 90 seconds so you don't get your pumpkin mug cakes overly dry!
9️⃣ top with your nut butter but its great on its own as well!

Turkey stuffed peppers 🤤🤤
Instead of ground beef swap for extra lean ground turkey/chicken.

INGREDIENTS
* 1 lb extra lean ground turkey
* 1 garlic, minced
* 1/4 onion, minced
* 1 tbsp chopped fresh cilantro or parsley
* 1 tsp garlic powder
* 1 tsp cumin powder
* 1 tsp kosher salt
* 3 large sweet red bell peppers, washed
* 1/4 cup tomato sauce
* Olive oil spray

INSTRUCTIONS
1: Heat oven to 400°F.
2: Lightly spray olive oil spray in a medium nonstick skillet and heat on a medium heat.
3: Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through.
4: Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.
5: Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish.
6: Cover tightly with aluminum foil and bake for about 45 minutes.
7: Carefully remove the foil and serve right away.

** Optional- top with a little low fat cheese **

Enjoy! 😊😊

TOP 3 REASONS WHY YOU SHOULD EXERCISE

1. It can save your life-really! Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers. The American Heart Association recommends exercising for 30-60 minutes on most days to reduce your risk of heart disease.

2. You'll feel less stressed and happier. Exercise has been proven to improve your mood and decrease anxiety. Studies show that the fitter you are, the better you'll be at handling the long-term effects of stress. One moderately intense 50-minute aerobic workout has been shown to significantly lower anxiety levels. And a study in the British Journal of Sports Medicinefound that exercise may be more effective than drugs in treating mild to moderate depression.

3. It strengthens your bones. Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and running, is most beneficial for preserving bone mass.

Some motivation for this week💪🏼 stay strong, stay positive, you got this!

Watermelon salad
Nice refreshing salad for the summer😎

INGREDIENTS
* 3 cups watermelon cubed or balled
* 1 1/2 cups sliced cucumber seeds removed
* 2 tablespoons mint thinly sliced or small mint leaves
* 1/3 cup feta cheese crumbled
* 3 tablespoons olive oil
* 1 tablespoon lime juice
* salt and pepper to taste

INSTRUCTIONS

* Place the watermelon, cucumber and mint in a large bowl.�
* In a small bowl, whisk together the olive oil, lime juice and salt and pepper.�
* Drizzle the dressing over the melon mixture and toss to coat. Sprinkle with feta and serve.

Enjoy 😁🤤

Protein ice cream 🤤
Yup that’s right I said it 🙊 PROTEIn ice cream 😊 always looking for healthier ways to enjoy sweets.

How To Make:

• Fill up blender cup with at least 1/2 or 3/4 cup of ice (nutri bullet, magic bullet or ninja )
• 1/2 cup of dairy free milk (almond, cashew or coconut)
• add 1/2 frozen banana
• add 2 scoops of Vanilla whey protein ( you can use whatever flavour you want)
**** if using vanilla you can add a lil extra vanilla extract to boost flavour.
**** optional 1/2 scoop of Vital Proteins beef gelatin protein helps with thick consistency.

Blend it all up and enjoy !

Mediterranean quinoa salad
Great recipe to add as a side to your steak or chicken this summer 😊

Ingredients:

• 1 cup white quinoa, uncooked
• 1/2 teaspoon salt
• 1 cup diced, seeded, unpeeled cucumber
• 1 large tomatoe
• Basil, Garlic and Oregano to taste
• 1 can (2.25 oz each) sliced ripe olives, drained
• 1/3 cup crumbled feta cheese
• 1/4 cup chopped red onion

Directions:

STEP ONE
Cook quinoa according to package directions, adding the salt.

STEP TWO
Meanwhile, combine cucumber, drained tomatoes, olives, cheese and onion in large bowl; set aside.

STEP THREE
Spread cooked quinoa in 13x9-inch baking dish. Cool slightly in refrigerator 5 minutes. Add quinoa to vegetable mixture; toss gently to combine. Serve immediately or refrigerate until cold.

Enjoy!

Skinny Piña Coladas

This weather has me craving some pineapple and coconut water. Why not add some rum 🤷🏼‍♀️🤪!

Ingredients:
• 1 cup pineapple juice
• 1 cup coconut water, frozen in cubes (approximately 8 standard cubes)
• 1 Tbsp pineapple, cut into chunks
• 1-2 oz coconut rum* (optional)

Instructions:
1 Place all ingredients in a blender and puree on high until frothy.

Enjoy !

Cucumber tomato salad and I personally add chicken to this one ❤️.

Here’s a great salad you can use once your garden cucumbers and tomatoes are ready to eat 😊😃

vegetables:
• 5 large tomatoes (fresh and fully ripe; tomatoes on the vine are a very good choice)
• 1 English cucumber (fresh and firm)
• 1/2 large red onion
• 2 Tbsp chopped fresh Italian parsley
• 2 Tbsp chopped fresh cilantro
• 1 pinch kosher salt
• 1 pinch black pepper

For the dressing:
• 1/2 cup extra virgin olive oil (very good quality)
• 1/4 cup red wine vinegar
• freshly ground black pepper (to taste)
• 1 tsp kosher salt
• 2 garlic cloves (pressed)
• 1 tsp brown sugar
• 1 tsp dried oregano

Instructions
• Core the tomatoes, cut into 6-8 wedges, then cut each wedge in half. Place the tomatoes into a large bowl, sprinkle with a pinch of brown sugar, salt, and pepper, and toss really well.�
• Cut the cucumber in half lengthwise, then slice it into 1/4" thick slices. Add the cucumbers to the tomatoes.�
• Slice half the red the onion into very thin slivers crosswise. Then cut the slivers in half, or leave as is, depending on you preference. Add to cucumbers and tomatoes. Add the chopped parsley and cilantro.�
• To prepare the dressing, throw all of the dressing ingredients into a small bowl and whisk together vigorously, until well blended.
• Pour the dressing over the vegetables and toss gently using both hands. Cover the bowl with plastic and let sit at room temperature until ready to serve, for 1 to 6 hours. This will allow the flavors to meld together. Then serve and refrigerate the leftovers for up to 3 days.

Looking for something different for breakfast??
Try these 2 Ingredient Protein Crepes

Ingredients
* 1/2 Cup of Egg whites (About 3 egg whites)
* 1 Scoop (30 Grams) Of Vanilla Protein Powder

Directions:
Place a non stick skillet over medium high heat. In a bowl combine egg whites and protein powder and whisk until protein powder is dissolved.
Scoop about 1/2 of the mixture (if using an 8 inch pan) or 1/3 of the mix if using a smaller pan, into the pan and rotate pan around so the batter spreads thin.
Cook until the bottom is lightly browned and flip it over to cook through.

Top off with some Blueberries/Banana/strawberries and enjoy! =)

Not my favourite drink of choice but I’m sure a lot of you will enjoy 😊🥳.

Another healthier cocktail coming at ya!
Fizzy Pineapple Kombucha Cocktail

Ingredients:

1.5 oz Vodka
2 oz Pineapple Kombucha
1/2 oz Coconut Milk
3 oz Sparkling Water
Fresh Pineapple Chunks to garnish

Instructions
In a tall glass filled with ice, add vodka, kombucha, and coconut milk.

Stir to combine. Top with sparkling water and garnish with a wedge of pineapple.

Enjoy!

Healthier version of banana bread muffins 🤤
Try these ! They taste amazing

INGREDIENTS:
1 cup flour
1 Tbsp baking powder
1/2 tsp baking soda
1/8 tsp salt
1 cup mashed bananas (usually 3 large bananas)
1/4 cup brown sugar
1 large egg
1/2 tsp vanilla extract
1/4 cup applesauce

DIRECTIONS:
Preheat oven to 350 degrees F. Grease muffin pan or line with paper muffin liners.

In medium bowl combine flour, baking powder, baking soda and salt together.

In separate bowl, combine banana, sugar, egg and vanilla extract. Blend until well mixed. Add applesauce. Slowly combine dry mixture to banana mixture. Blend well.

Scoop batter into prepared muffin cups. Bake 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let cool before serving.

Makes 12 Servings

Enjoy!

Skinny margaritas 🥳

Ingredients:

For One, Classic Skinny Margarita:
1: Kosher salt & lime wedge, to rim the glass
2: 1 ½ ounces silver tequila about 3 tablespoons
3: 3 tablespoons freshly squeezed lime juice about 1 large or 1 ½ small limes
4: 1 ½ tablespoons freshly squeezed orange juice about ½ medium orange
5: 1 teaspoon light agave nectar add 2 if you prefer a sweeter margarita
6: Ice
For a Pitcher of Skinny Margaritas (5 Drinks):
1: 8 ounces silver tequila (1 cup)
2: 8 ounces freshly squeezed lime juice (1 cup, from about 5 medium/large limes)
3: 4 ounces freshly squeezed orange juice (½ cup, from about 4 medium oranges)
4: 2 tablespoons light agave nectar or simple syrup, more if you prefer a sweeter margarita

Instructions

1: Rim the glass: Pour a thin layer of salt onto a small plate. Rub a lime wedge around the top edge of your glass to moisten it, then dip the glass into the salt so that it sticks, tapping all the way around. Fill the glass with ice and set aside.
2: For one (or two) drinks: fill a small cocktail shaker with additional ice. Add the tequila, lime juice, orange juice, and agave. Tightly close and shake vigorously for at least 30 seconds (it’s longer than you think). Strain into the rimmed glass over the ice. Enjoy immediately.
3: For a pitcher: In the bottom of a pitcher, stir together the tequila, lime juice, orange juice, and agave (do not add ice to the pitcher). Serve immediately (prepare the glasses as in Step 1) or place a sheet of plastic wrap over the top of the pitcher and refrigerate for up to 4 hours.

Enjoy!😊

Zesty Lime Shrimp and Avocado Salad 🤤

INGREDIENTS
1: 1/4 cup chopped red onion
2: 2 limes, juice of
3: 1 tsp olive oil
4: 1/4 tsp kosher salt, black pepper to taste
5: 1 lb jumbo cooked, peeled shrimp, chopped*
6: 1 medium tomato, diced
7: 1 medium hass avocado, diced (about 5 oz)
8: 1 jalapeno, seeds removed, diced fine
9: 1 tbsp chopped cilantro

INSTRUCTIONS
1: In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
2: In a large bowl combine chopped shrimp, avocado, tomato, jalapeño.
3: Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

Enjoy! 😊

Self care is important for our health and well-being.
Here is a 21 Day Self Care challenge that starts tomorrow!

How it works:
Practicing self-care means taking the time to participate in activities that bring you enjoyment or a sense of calm and peacefulness. Activities can include things you do on a day-to-day basis or new activities. Self-care can promote positive mental health and wellbeing, keep us grounded and reduce the effects of stress in our lives.

Challenge yourself to complete as many self-care activities as you can.

Another Healthier cocktail Saturday!
Strawberry Mojito 🍹

Ingredients:
• 6-8 light mint leaves
• 3 packets of Sweet'N Low (usually no sweetener is needed. Strawberries are sweet enough)
• Juice from 1/2 lime
• 6 oz strawberries
• 12 oz club soda
• 3 oz light rum
• Ice

Directions:
1: In a large cocktail shaker, combine mint leaves, Sweet'N Low and lime juice.
2: Mash mint leaves in the shaker to release mint flavor and add sliced strawberries.
3: Mash strawberries and mint.
4: Add rum and stir.
5: Separate between two glasses and add club soda and ice.
6: Stir lightly and serve.

Enjoy 😊

If you like Salmon here’s a great healthy recipe you can try!

Roasted Salmon with Soy Infused Bok Choy and Green Beans
This recipe makes 2 servings.

Ingredients
1: 200g raw salmon
2: 160g bok choy
3: 120g green beans
4: 20g raw cashew
5: 1 tsp. olive oil (Fish Marinade)
6: 1/2 tsp. lemon juice (Fish Marinade)
7: 2 cloves garlic, crushed (Fish Marinade)
8: pinch Himalayan salt (Fish Marinade)
9: 1 tbsp. sesame oil (Dressing)
10: 2.5 tbsp soy sauce
11: 5G ginger root
12: 2 tbsp. rice wine (Dressing)
13: 40ml water, filtered (Dressing)

Directions:
1. Pre heat oven to 180 degrees and line a baking tray with baking paper.
2. Combine the fish marinade in a small bowl or jar. Lay the salmon on the baking tray and dress with the marinade. Roast salmon for about 10 minutes or until cooked to your liking.
3. Meanwhile, steam the green beans in a steaming basket over boiling water until softened. With two minutes remaining add the bok choy.
4. Separately combine the dressing ingredients. Place in a pan and reduce slightly. Toss the greens in the marinade.
5. Serve the salmon alongside the greens. Sprinkle with cashews.
6. Refrigerate the second portion for tomorrows left overs.