How about them Peaches

Building a booty… Probably one of the most common questions I get asked how do you build your glutes?…
Well first of all does not come overnight and second of all it doesn’t come from just doing squats. In my opinion you have to be versatile, not only lifting heavy but also incorporating different exercises/hobbies that will help you build glutes.
I think one of the best exercises any female can do and can incorporate is kickboxing. I spent the first 10 years of my teenage life being heavily involved in martial arts, kicking & being in the squatted position fighting stance for a lot of my youth, definitely help me develop my quads and glutes.
Transitioning after into dance also has tremendously helped! If you don’t believe me look at any ballet or jazz dancers legs they’re phenomenal! And with phenomenal legs usually comes a phenomenal booty!
Now I’m not saying that you have to go into karate class or start dance classes I’m just saying that for me I feel like it was a good base to help devolve the glutes
Without a doubt training in the gym has definitely taken it to the next level! I love to lift heavy! And I definitely incorporate one heavy leg day a week into building that cake!
Here’s some of my Favourite booty exercises ! Feel free to reach out to me anytime for questions and online training!
Have your cake and eat it too hahhahaha

Tips for 2018

Hey Guys !

Merry Christmas to everyone!!! Thought I would do a quick little Vlog on little tips I have for anyone wanting to get into a healthy lifestyle 🙂

Rules before you workout 

In order to power through your gut-wrenching, muscle-fiber-tearing workout, you need a premium source of fuel. That’s why it’s  important that you consume a slow to moderate digesting source of carbs . 

Not only will they provide a source of energy, thereby preventing your body from tapping into muscle for energy, but a slower digesting carb will sustain you throughout your entire workout.

This is why it’s not recommended to use mainly high glycemic or fast-digesting carbs as you’ll quickly burn out once their energy source is used up during your workout.

Slow-digesting carbs such as yams, wild rice, beans,red potatoes and fruits all come from mother nature.





Of course, no meal is complete without protein. As the building block of new muscle growth, protein – composed of essential and non-essential amino acids – is vital to maintaining muscle mass!

Obtaining the correct ratio of amino acids is vital to achieving an anabolic state and the best way of achieving this is by consuming complete protein sources such as egg whites, chicken, turkey and Protein shakes.

As a general rule, consume between 20 to 40 grams of protein in preparation for your training session. One scoop of Quattro protein is 30g of protein per scoop.Check out the link below!


Have a great holiday season!!! big  hugs Heidi

How to Prep for a big family dinner

In the words of Clark Griswold, “I did it”…. Lol now if you don’t know what Im talking about then I suggest you watch my all time favourite Christmas classic- National Lampoons Christmas vacation and you’ll get it ! HA!

Bring you up to speed my hubby and I hosted a huge Thanksgiving dinner for 48 people. Are closest family and friends attended and man it was awesome! So if you wondering why would I want to do this or how much would that cost, then i’ll explain 🙂

First off I love Thanksgiving it has to be one of my favourite holidays! I love bringing my closest family and friends together over FOOD, my love in life 🙂

Why would I want to do that is simple I love family and togetherness, Im an only child so being around family has always been super important to me since I had no brothers and sisters growing up my cousins and aunts became like a second family to me.  So I’m thankful!

Ok So just like meal prepping for the week,planning a big dinner is no different. Lists and planning what to make and what you can make in advance is key. Now I know that turkeys here in Canada usually go on sale the beginning of October, so this is when I call up every save on food grocery store near by and ask for the biggest turkey they have.

I picked up two turkeys, one a 32 pound bird the other a 15 pound bird (feeding that many I needed a second) and at 99 cents a pound I bought them both for just under $50 bucks !

The rest of my shop was done the Monday prior where I picked up most of the dinner items : Potatoes(4 pound bag ) , 3 loafs of bread , 1 bag of carrots, 3 packs of sausage, 2 heads of cauliflower, 2 heads of Broccoli , 2 packs of eggs, 1 large Ham for roast (on sale as well, 99 cents a pound) 2 bags of cranberry’s (No I don’t use canned and I never will, and to be perfectly honest I use the recipe on the bag its so easy, I do sub in for brown organic sugar instead of white sugar ) I also bought cups and dishes for the dinner I know that sucks with paper plates but honesty I don’t own that many dishes nor would I want to clean that! So my total for that bill was $246.

I picked up the reminder of my fresh veggies such as brussel sprouts and veggies for my vegetable platter on the Thursday prior, which was another $28 bucks. Each night from Tuesday until Sunday Thanksgiving dinner I prepped ! Making broccoli bakes one night , peeling carrots and potatoes, making the cranberries , even making my stuffing for the turkeys in advance. I cooked my smaller bird on the Saturday and the big bird on the Sunday , which I was up at 4am to do .. Brutal lol

The more you can make ahead of the big day the better!  Another bonus I asked my family members if they could bring an appie, salad or desert to dinner. In my family we have always brought a dish of some sort to a family event, it helps the host and its a way to be creative and make your favourite dish.

We did shell out $150 on wine, beer, juice and pop for everyone as well. So in total the dinner and party cost around $500 bucks which works out to an average of $11 bucks a person. Im not trying to be cheep in any way I just wanted to give you guys some ideas and how to be helpful in planning to host a big dinner 🙂

Again having each family member bring a dish helps tremendously! So plan, shop for the deals, make lists and ask for help 🙂 Happy Thanksgiving everyone!




Why do I love pumpkin let me tell you the ways lol

when you think of pumpkins you think of pumpkin spice lattes and jack-o-lanters, or maybe even a costco pumpkin pie hahah come September I swear there all over the place !

But did you know the endless health benefits that pumpkins have? Your love the jelly, belly stupid round things even more after you read this 😛

1.Pumpkins are rich in fibre , one cup of puree pumpkin is more than two slices of whole grain bread , plus it keeps you filling fuller longer

2. Pumpkin is a low cal super star as well with less than 50 calories per serving

3. They come in all shapes and sizes just like people the reason why I love em the most !  That’s  Mrs. cannon’s Kitchen fact lol

4.Pumpkins are packed in beta Carotene which converts to vitamin A in the body,perfect for Skin & optical health! One cup of pumpkin contains over 200 percent of most peoples recommended daily vitamin A intake!

5.Better Immunity ! A large dose or the P is a large dose of Vitamin A again which can help fight and ward off bacterial and fungal infections . Plus pumpkin is packed with 20 percent of the recommend vitamin C intake thus fighting off cold season have your pumpkin in hand

6. Don’t throw out the seeds! The seeds are packed with a variety of magnisum, protein, help fight free radicals , Zinc for immune support, Omega -3’s theses little babies have it all!



Now don’t even get me started on baking and cooking with pumpkin!!! So easy and non drying!!! No to forget flavor town city ! If you follow me you’ll know I love to create less guilt free treats with just as much flavor and taste as the original ones … Thus why I created the ever so popular


  • 1  1/2 scoop Salted caramel Quattro protein
  • 1/2 Cup vanilla Almond milk
  • 1/3 Cup Pumpkin Puree
  • 1 tbs. Cinnamon
  • 1/3 Cup water
  • 1 Starbucks instant coffee packs (original pike place flavor)


Makes a grande size latte, feel free to double the recipe for two 🙂 In small sauce pot bring water, almond milk and pumpkin to a simmer. Add in Quattro and cinnamon whisk everything together until blended. Serve with coconut whip cream if desired 🙂

For Grande size (including 4 tbsp. of coconut whip!! ) –

Cals -263 Carbs-21  Fats-6.2 Protein 31.1


Traditional Starbucks Grande PSL- Cals -380 Carbs- 52g Fats-14g Protein -14g!!!



Exp mine is full of protein and packed with everything good for you ! So keep the spice save on the calories!

Now there are some items that I would choose to leave the pumpkin out of …. Really this is a thing ??? Like WOoooooooW