9:30am Yoga


7:30am Mobility
9:30am BodySculpt
4:30pm Pilates


9:30am Mobility
12:00pm Pilates
4:30pm BodySculpt


9:30am BodySculpt
5:00pm Yoga


10:30am Pilates
4:30pm BodySculpt Express


9:30am BodySculpt

With my live online fitness classes you’ll get great workouts — and so much more!

You can ask questions and get feedback on your posture. I’ll give you modifications to the exercises, suggested music playlists, and encouragement to keep going.

Healthy Recipe: Guilt-Free Pumpkin Spice Smoothie

Oct 4, 2015

Yummy, healthy and filling!

Yummy, healthy and filling!

It’s autumn, and here in Vancouver you can’t walk a block without passing a cafe offering delicious Pumpkin Spice coffee drinks. The creamy, spicy aromas waft out onto the sidewalk to tempt you with their sweet, warming flavours. Yum!

Reality check to the rescue

source: Starbucks

source: Starbucks

Grande Pumpkin Spice Latte from Starbucks bulges with 350 calories and overflows with 50 (!) grams of sugar. That’s the sugar equivalent of more than 3 Twinkies or almost 2 Mars Bars. “Criminal,” said Charles when I relayed those nutrition facts.

If you crave the flavours of fall but want to avoid those calorie-dense, nutritionally empty coffee desserts, try this amazing, healthy Pumpkin Spice Smoothie recipe. Canned pumpkin is very high in vitamins A and K, fibre and magnesium. Frozen banana and fresh dates add natural sweetness. Avocado contributes healthy fats, while seeds, nuts and yogurt provide protein for an active lifestyle. Supplement with good-quality protein powder if you like (I use Kaizen Naturals New Zealand whey isolate).

Guilt-Free Pumpkin Spice Smoothie

  • 1/2 cup canned pumpkin purée (not pumpkin pie “mix” or “filling” which is sweetened)
  • 3 T plain Greek yogurt
  • 1/2 frozen chopped banana
  • 1/2 avocado
  • 4 fresh dates, pitted
  • 3 T hemp hearts
  • 3 T chia seeds
  • 3 T ground almonds
  • 1 scoop vanilla protein powder
  • 1 tsp pumpkin pie spice
  • Ice water to desired consistency

Toss everything in the blender & purée. Top with a sprinkle of cinnamon. Try it for breakfast with a French Press coffee!


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