Category Archives: Recipes

Three Phase Challenge: Week Five

three phase challenge

Well week five of my Three Phase Challenge has come and gone and the general consensus is that the team is feeling strong….and tired. With extra cardio and heavier weights introduced in this phase is now more important than ever that our nutrition is dialled in. Today I’m talking specifically about protein and the roll […]

Valentine’s Day Dinner for Two

Stay in this Valentine’s day and heat up the kitchen with your Romeo or Juliet. This dinner for two is rich in nutrients and heart healthy foods. The recipes are designed for four people which will give you leftovers for next days lunch. The desert is meant for sharing- so two forks are needed!

Three Phase Challenge: Week Four

three phase challenge

Well it’s officially the end of Phase one! The #HRThreePhase team has pushed, pulled, jumped, run and sweat through four weeks of resistance training and cardio workouts. Many of the ladies, including myself, have noticed an increase in energy, better sleeping patterns, clothes fitting better and increased strength and endurance – but that doesn’t seem […]

Five Easy Salmon Recipes

Easy Salmon Recipes

Salmon, the king of the sea, is rich in protein and vitamin D and is one of the top sources of omega-3 fatty acids. Omega-3s have been known to reduce inflammation, regulate blood pressure, and are crucial for brain and heart health. There are many ways to prepare this flavourful, hearty fish. Check out these […]

Three Phase Challenge: Week Three

Heather Robertson's Three Phase Program

I’m wrapping up week three with the Three Phase Challenge team and this week I’m talking about goal setting. Clearly defining your goals is the first step towards achieving them. I asked each of the participants to post their weekly goal on our private members only forum using the acronym S.M.A.R.T

Three Phase Challenge: Week One

Well it’s a new year full of new possibilities, new goals and of course the start of my 2017 Three Phase Challenge. This is the third annual challenge and my goal was to enroll 50 participants. I was just shy of this goal with 46 beautiful, determined women ready to take their health and fitness […]