Stay on Track this Season!

Our neighbours to the south officially kick off the holiday season this week with U.S. Thanksgiving happening on Thursday. 

Here in Canada, Thanksgiving is a distant memory, but Black Friday and the calendar turning to December signal that Christmas will soon be here and the festivities are underway!

The holiday parties are ramping up; the visiting, eating and drinking kick into high gear, making it hard to stick with our good intentions for fitness and healthy eating for the next few weeks.

It’s the traditional time for excuses; no time to exercise, too many parties to attend, opportunities to overindulge all around…we’ve all been there!

With so much going on, it’s hard to imagine fitting in Health Canada’s recommended 150 minutes of moderate activity each week. Because of this, many folks just abandon any notion of a fitness routine until January. 

Not a good plan! 

My strategy for navigating this time of year? Plan ahead! Decide which events you really want to attend and put them into your calendar. Say no to the ones that aren’t as important to you. Prioritize your rest and pace yourself with regard to shopping, baking and other preparations. 

Schedule time for meal planning and exercise! Eat regularly and stay hydrated so that you can resist the urge to hit the drive thru on busy evenings and avoid bingeing on the treats in the coffee room at work. 

If you don’t have time for your regular workout, find a 15-minute bodyweight routine that you can do at home that incorporates moves like lunges, squats and planks. 

Instead of hosting another cocktail or dinner party, centred around food and alcohol, consider inviting friends to do something active together like skating or sledding and have a soup potluck afterwards. 

Remember the three M’s: mindfulness, moderation, and moving your body every day. Limit the number and duration of your indulgences. You’ll feel better during the holidays AND you’ll sail into the New Year without the guilt and extra pounds!

Protein Power Oatmeal

This is the TASTIEST way to prepare oatmeal that includes powerful protein to fuel your day! You can make this a few days ahead and store in the fridge for easy, grab-n-go breakfasts.

The quality and flavour of the protein powder that you use will impact both the flavour and consistency of your oatmeal, so choose wisely! There are MANY options out there. I suggest talking to friends, trainers or retailers (I like Supplement World) to get their recommendations.

Courtesy of

What you need
Serves 4

  • 1¾ cups milk (any kind)
  • 1 cup rolled oats
  • a generous sprinkle of sea salt
  • a generous sprinkle of ground cinnamon​
  • a generous sprinkle of coconut sugar
  • 2 scoops vanilla protein powder
  • ½ cup whole pecans, toasted and chopped
  • 1 banana, peeled and sliced


  1. In a medium pot, bring the milk to a simmer. Add the oats, salt and cinnamon and simmer until thickened.
  2. Remove from heat. Mix in the coconut sugar and protein powder. If it’s too thick, stir in a splash of milk, until a pleasant, creamy consistency is reached.
  3. Stir in the pecans and bananas. Divide into bowls and garnish each portion with an additional sprinkle of sea salt, cinnamon, coconut sugar, pecans and sliced banana. Enjoy!

One serving equals: 232 calories, 12g fat, 209mg sodium, 15g carbohydrate, 2g fibre, 10g sugar and 17g protein


Whenever you’re ready, here are 3 ways I can help you get healthier and happier:

1) Come in for a Custom Fitness Consultation

We’ll sit down together and discuss your health history, your goals, and simple steps you can take to achieve them and see if there is a way to work together to give you the coaching and support you need to get the results you want.

If you’d like to discuss meeting for a Consultation, just reply and put ‘Consult’ in the subject line and I’ll follow up with you.

2)  I have FREE Open Office Hours during the week where you can call in and speak to me about your goals.

The call is just 15 minutes out of your week, but the insights you’ll discover could impact you for a lifetime! To schedule your FREE consultation, reply and put ‘Call’ in the subject line. We’ll set up a time that works for both of us.

3) Be my guest for a free training session.

If you’d like to come in to attend a Beginner small group training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details.

Shelley Turk