The Energy Of October

In some capacity, every one of us is affected by the changing energies that autumn brings with it.

This passage was inspired tonight by a deep conversation with a very close friend.

fall_1“October… The season to shed what is dead. This month is one where spirits are highly present, sense of self becomes unequivocally high and stock is taken for that which we really need in life to sustain us. Leaves will begin to turn vibrantly into their prime just before they die. In many ways, we as humans echo this by the emotions and sensations that we feel. We tend to withdraw, some experience low immunity due to change, and others become emotionally stewed.


October is like the supernova of our calendar year. Explosions of colour, emotion, ideas, visions and recognition of needs. An uncomfortable dispersion of homeostasis and certainty of what was just shortly ago. Energy, once concentrated, is now everywhere as we search for protection; elemental and even deeper still. An unbecoming and evolution from expired existence of matter, habit and energy, into a disconcerting eruption. What is left? The peace and calming which, just shortly, will come from the floating stardust, cycling into new creation.” – Cassandra McIntyre

Whether you feel sick, emotional, needy or inspired to make change, you probably feel a shift in pespective that perfectly mimmicks the theme of fall; release the outdated and unnecessary energies and make way for new experiences…



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Protein Pancake Recipe! LCHF

Who says that you can’t have a low carb pankcake? Here’s a decadent recipe that will keep your savoury-sweet tooth satiated during your carbohydrate downcycle..


Dry Ingredients:

1 Scoop New Zealand Chocolate Whey Protein Powder

1 Scoop Vanilla Vegan Protein Powder

1 Tablespoon Physllium Husk Powder

1.5 Tablespoon Natural Coconut Flour

1/2 Tablespoon Cocoa Powder

Pinch of Baking Soda


Wet Ingredients:

1 Teaspoon Vanilla Extract

1 Whole Egg + 1 Egg White

1 Tablespoon Smashed Avocado

1 Tablespoon 14% Grassfed & Organic Sour Cream

1 Tablespoon Walden Farms Pancake Syrup (Yes, in the batter!)


Mix Dry ingredients in a bowl, followed by wet ingredients. Preheat pan to medium-high heat, and give roughly 2 minutes on either side before plating with a dallop of sour cream and Walden Farms pancake syrup. Serves two.


LCHF Macronutrient Ratios(entire mixture):

Net Carb: 4g

Protein: 43g

Fat: 20g


Bon Appetit.



Just How Crucial is Phasing and Planning a Fitness Program?

Thriving with your fitness requires  a great deal of deliberation and phasing in order to see continuous, healthy and positive results of body composition as well as physical ability.

Educating yourself and applying the philosophy of fitness program phasing will keep you in the positive margin of progress.



Designing a fitness program, which provides continuous improvement in body composition and ability requires the use of principal, identity of self / current ability, as well as constant review through assessment.  This will require a considerable level of commitment and initiative, although this is certainly not disconcerting when compared with the risk of losing the progress of your hard work. It is indeed possible to not only hit a plateau, but see a declining fitness level if you continue with the same routine for long enough. Learning and putting to use the philosophy of phasing your training plan will help you improve upon low fitness levels or weaknesses as well as progress and maintain high fitness levels.


Phase 1: Systemic Acquaintance (Beginner or Rehabilitation of poor habits)

In this phase, you will build a basic fitness level, adapt to the body’s movement patterns and build your systemic ability. Systemic acquaintance involves improving the response and integrity of the musculoskeletal, cardiovascular and neurological systems. The digestive and lymphatic systems will also benefit. Do not be intimidated, though! A well plotted fitness routine will cover all of these areas naturally.

In your fitness program, you will need to start by learning and incorporating the body’s 7 primal movement patterns (curated by Paul Chek). These movements are the Squat, Lunge, Push, Pull, Bend, Twist and Gait (hip and leg movement such as running). Learning and advancing with proper form technique is imperative to strengthen the body safely and prevent future injury. In the first phase, efforts of medial stature will present themselves as high intensity, relative to your fitness level. Assessing and detecting weak points of movement is crucial now and so corrective or rehabilitative movements are necessary at this time, before building further within those motions.

Your body needs a base of exercise and healthy nutrition before it is strong enough to handle high intensity workload. This phase will improve the integrity of bones and connective tissue, build strong muscle fibers, strengthen the relationship between the heart and lungs for the purpose of oxygen distribution and waste exhalation. Lastly it will familiarize neurotransmitters with movement requests.  By approximately 4-6 weeks; when your bones, muscles and connective tissue are stronger, your ability to use oxygen is improved, and your neurotransmitters are firing faster- you will be healthily equipped to reach phase two.


Phase 2: Uptaking Intensity (Intermediate – 4 weeks)

In this phase, it is time to uptake relative intensity. Movements which have been previously posed as a challenge are now more familiar, beaconing  the opportunity to progress.  Why? Because after roughly 4-6 weeks of a fitness routine (6 weeks only applying to a staggered begginer phase), the body adjusts, and contunuing with the same plan will be met with a progress plateau or, if enough time elapses, negative detraining effects- meaning an actual decline in fitness levels.

An uptake of intensity can be achieved through various means, such as adding additional weight, faster speed, making adjustments to the manner of movement and more. The way in which you uptake intensity will depend on your personal fitness levels and capabilities (*Have you successfully rehabilitated faulty movement patterns? If not, do not progress them!) as well as goals. Focus on getting stronger by building lean muscle mass, working functionally on all plains of movement and improving your cardio vascular capacity (preferably with shorter, more intense sessions over long-period steady state training). Body fat loss and an increase in systemic integrity will naturally follow.


Phase 3: (Intermediate – Advanced – Athletic)

Pahse 3 is the last one listed; this phase will be repeated every 4 weeks with new progressions and goal focuses. In this phase, the objective is to keep relative intensity and effort appropriately high in order to continue on an upward trend of fitness progression.  It is a time to build on corrected weaknesses, to become more lean and to clarify more specific outcomes which will be measured after each phase.

The role of rest, nutrition and proper execution 

Although these topics are beyond the scope of this specific article, the following needs to be noted: A fitness program needs to be matched with adequate and proper nutrition, it should include accute variance of intensity and rest in order to recover the muscles fully and to see optimal benefit (planned within a ‘microcycle’ or week of each phase) and lastly, it should be executed from a standpoint of knowledge, formulated format and consideration of abilities as well as limitations. If any of these areas are unclear, seek out the aid of a health and fitness professional, such as a personal trainer or nutritionist.

Now that you are equipped with the former information, you are in the right mindframe to start your fitness program in a manner which drastically decreases risk of injury and equally increases your chances for success for accomplishing your goals. Also in affect is the ability to optimize and sustain your body’s systemic health, wellness and ability long into the future. Seek out any assistance you need, set a plan and the rest is up to you!


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Gain Upper Body Strength Quick: Doorway Pull-Up Challenge

How can you gain upper-body strength in record time?

With the Doorway Pull-Up Challenge…


The Rules:

Place a door-mounted pull-up bar at a doorway which you frequent; such as a bathroom, kitchen or hall. Every time you pass the doorway, perform a minimum of 2 pull-ups. Vary your grip every time!

Not at a full pull up yet? Start by training the eccentric or “negative” phase of the exercise. This means you will jump and hold the top of the pull-up, lowering down in a slow and controlled manner. This will help you build up to a full pull up.


The pull-up is an excellent workout of the back (Latissimus Dorsi, Trapezius, Rhomboid muscles), shoulders (Posterior Deltoid muscles), arms(Biceps muscles) and chest (Pectoralis major and minor muscles).

Simplest Calorie-Cutting Tips

Throughout the day, there are many ways that anyone can avoid unnecessary calorie intake.

Check out these habit-forming tips that will allow you to avoid excess calories!



1. Track your food intake!

Tracking what you eat daily, whether using a generalized journal or a detailed account, will help you be aware of the food you consume daily. Suddenly, you will be more conscious of the levels of fat, protein and carbs you consume, ushering the opportunity to make positive changes. The phone app “Myfitnesspal” is so handy for tracking your nutrition (and activity habits) on the go. It also offers a forum where you can communicate with an expansive community of health-conscious individuals:


2.  Cut sugar intake wherever possible.

Sugar intake has a huge impact on the human body. Since any elevated level of glucose(sugar) is toxic in the bloodstream, the body will rapidly respond by releasing insulin hormone, which shunts the  majority of the sugar molecule into fat cells for storage. This can occur mainly from the carbohydrate sources of starch and sugar; affecting hormone levels, insulin sensitivity, body adiposity and energy levels. Talk about a rollercoaster ride! Therefore, it is important to be careful and considerate when consuming sugars and starches, looking for mainly unrefined sources. Cut out the sweet drinks and additives, consider healthier food choices and moderate your fruit intake.


3. Moderate, do not eliminate, your fat intake.

Fats are a staple of the human diet, and although they should be eaten in moderation they should never be excluded. Omega 3 fatty acids (APA, DHA & EPA: Think coldwater fish, eggs, nuts & seeds) are crucial for a slew of bodily operations not limited to neurological function, lowering blood triglyceride levels, anti-inflammation and affecting satiety after a meal. Omega 6 and 9 are required in much smaller amounts. If you have consumed nearly 30% of your daily calories from fats, which clock in at 9 kcalories (fancy term for: calorie), you need to step more towards vegetable-based nutrition, avoiding any oils or animal products. Grilling, baking and sauteing can all be done without the addition of oil.


4. Choose nutrient-dense foods.

Nutrient-dense foods are not necessarily low calorie, although they will provide a range of high-quality micro and macro nutrients to your diet, requiring less intake. In other words, avoid foods that do not hold much purpose in the way of health, including: 100-calorie snack packs, refined flours, overcooked foods, high sugar drinks and the obvious junk foods.


These tips will have you on your way to a more optimal diet plan and nutritional outlook in no time! Habits require constant attention before they come naturally to you, although soon enough your healthy food choices will be second-nature.

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