Category Archives: How to Get and Stay Healthy

Get the Body You Want! Muffin Recipe

Here’s a great recipe! Still GET THE BODY YOU WANT! Check these out!

Gooey Chocolate Chip Muffins


6 large or 12 small

Prep time

10 minutes

Cooking time

10 minutes


Everybody loves chocolate chip muffins. So even though they’re a decadent treat, we decided to include a GN version here, including a variety of ingredients designed to improve the overall nutritional profile of the classic muffin mix. Be forewarned, however. These muffins are still high in calories and in carbs. So you’ll want to make sure to earn them in the gym and eat them post exercise.


1/2 cup unsalted butter (room temperature)
4 whole omega 3 eggs
¼ cup coconut milk
1 teaspoon vanilla extract
1 1/2 cups whole-wheat flour
1/2 cup flax meal
6 scoops chocolate protein powder
1 tablespoon cocao powder
1 teaspoon baking powder
1 teaspoon Splenda
½ cup chocolate chips
½ cup dried fruit


Preheat oven to 350 degrees F.

Combine all ingredients together in a mixing bowl and stir with a wooden spoon until combined.

Lightly coat a nonstick muffin pan with spray and then fill each muffin almost to the top.

Place in the oven and bake 10 minutes or until the top is set.

Cool, portion and store in the freezer individually wrapped.

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Hema is a true master and is able to assess your strengths and where improvements can be made in a gentle, positive and supportive environment.  Her coaching methods and deep breathing techniques have helped me to be more balanced and calm.  I definitely have increased energy, focus and a feeling I can handle life’s everyday challenges!


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HPB Association Management Services Inc.

Ottawa, ON

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Nutrition Coaching – Enough of trying this and that!

Level 2 logo

I am now a certified Level 2 Nutrition Coach with Precision Nutrition.

I remember this Cost of Getting Lean from PN! (click to download infographic!)

So let’s get realistic and develop a plan that works for *your* body!

Before that, I was a client of the Lean Eating Program at Precision Nutrition. I saw first hand what amazing results this program can give a person, especially people battling weight gain from age related issues. I was also tired of all the confusing pieces of nonscientific “fads” in nutrition practices. Now I have clarity about nutrition and coaching.

Try a coaching session with me. If you don’t see results with the one year program, then I will refund your money.

If you’re like me, then I invite you to join the coaching program with me as your guide to get you to your goals.  Individualized for you and with me available to lead you there on a daily basis.  There is so much power to this method that I am excited to share it with the world. So come join me and let me get you to your goals. Enough of the confusion and promises.  Let’s just get to the truth and end the noise.

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Cardio and weight training typically make up my fitness routine.  Yoga was definitely not top of mind or part of my repertoire.  My session with Dr. Hema Murty was an eye-opener!  Not only did I find it a challenging workout, but, incredibly calming, which is a nice change of pace.  I also really appreciate being able to do the program at home – it’s convenient and a timesaver.


Colin Hick

Ottawa, ON


Copyrighted Kayla Hannaford

Affordable, Effective, Efficient.

One year of coaching.  Aren’t you worth it?

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It is an online coaching system and has worked for many clients, including myself with PN 🙂

You get to make good nutrition habits a part of your life! I can’t think of a more effective program that gets results.  I have tried it and it works.


I would like to spread the magic so try it out yourself!

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So click here to talk to me now and let’s not waste any more time getting you to the body you want! Fill out the “I’ve got a question” to tell me if you are interested and we will take it from there! Can’t wait to start your journey!

My latest lunch date

Went to Art-is-In Bakery.  I loved the service.  Warehouse atmosphere in a warehouse area where there is also Studio-X fitness studio (more on my workout at that studio in another post)

Think LARGE sandwiches dripping in grease.  Tastes great of course but maybe once in a great while? I brought home one of their chocolate croissants and I will give a verdict on that later 🙂

Update on chocolate croissant: Not the greatest! 5/10

Cappuccino was deadly! Very strong.  Not for the weak at heart or those thinking Starbucks cappuccinos are the gold standard 🙂

Holiday Eating

hershys chip cookies235 R

Why do people get so anxious about holiday eating.  Holidays are a time for eating special treats.  It ends there.  What is the problem that starts up at this time that hasn’t been there before?  Temptation?  In that case, it’s not the eating that’s the problem but the craving.  So you have to ask yourself, “am I hungry” and if not, why are you eating the treat?  If someone hugged you instead, would you feel like you no longer want the treat?  These are important questions.  The “why” of an action is far more important than the action.  You can just stop at understanding this why.

But atleast now you have an idea of what is causing this eating rampage.  So what, there’s a cookie?  Imagine you ate one with great focus on the enjoyment of the cookie.  Normally, when people are more mindful of their eating, they can stop with a sample because they have enjoyed it much more than if they mindlessly down them.  Now, there is the issue.  What’s with the mindlessness? Is the world so painful that you have to numb it with mindlessness?

Perhaps you need a better way to vent?  Try some community classes. They will give you a sense of community while doing something good for yourself.  Be careful and be intelligent.  Community classes are not personal training sessions. You are in with a bunch of people.  If you think you might get injured, talk to the instructor first and see if there is something that suits you.  Or maybe you are good to go with a watchful eye from the instructor.

Either way this is a win-win.  If you still need to down cookies mindlessly, then you may still have mental issues that need dealing with.  This is not a great stress reduction plan, correct?

The choice is yours, as always.

Merry Christmas, Happy Holiday Season and Happy New Year 2016!


A Healthier Body is All About Managing Change

Can you change anything? Anything at all? The way you drive to work in the morning? They radio channel that you listen to?

Some things are hard.  Change is hard.  Why?  Because we fear the results of change.  If it stays the same, then I can turn my brain off.  I may not have a healthy body, but I do know how I am going to feel for the rest of the day.  With great certainty.

If I started making changes, then I am diving into the unknown and that’s scary.

Yes. But most things worth doing are always a little scary.  Remember your first job interview?  But you had to do it.  Remember the first day at school.  Ouch!

And so on…..

Ask yourself if you are ready for a new body.  Don’t just hop on a “diet”.  Think about a healthy lifestyle.  Is it time? If so, then make one small change this week and write it down on your calendar as the day you didn’t walk to the candy machine at 3pm, for example.

Change takes internal strength.  Be ready to call on your inner strength to get you to your new lifestyle.  A body is temporary but a lifestyle is a mindset that surpasses what you eat. It’s your attitude towards what you eat.