Sundays can still be for pancakes!

image1-9For those of you that know me or have read my blog for a while you know that I have a thing for pancakes! Up until about 6 months ago I was making pancakes for breakfast every Sunday! It’s one of those things that reminds me of my childhood! Loved pancakes on Sunday mornings! It has been awhile since I made pancakes and I have actually been missing them.. So when I found this recipe I was pretty excited! Wasn’t exactly the same with out the syrup but they still hit the spot.. Super tasty and fluffy! I actually like them better than protein pancakes!

If you are eating Keto or want a low carb option for pancakes I suggest you check out this recipe.

Basic Keto Pancakes 

1 Serving = 2/3 small pancake (1.6g Net Carbs, 228 calories, 19.9g Fat, 8 g Protein)

  • 2 eggs
  • 4 tbsp coconut flour
  • 2 tbsp coconut oil
  • 1/4 tsp cinnamon
  • 1/4 tsp baking soda
  • 1/2 tsp apple cider vinegar

You can add stevia if you want but I didn’t.. You can also switch out the cinnamon for vanilla extract or vanilla bean powder


  1. Melt the coconut oil (in microwave or over low medium heat)
  2. Crack eggs into a bowl or cup and add the melted coconut oil. Beat using a hand whisk or blend in MagicBullet
  3.  Add the coconut flour, baking soda, cinnamon and ACV. Mix until well combined
  4. You can add a splash of water if too thick
  5. Grease pan with left over coconut oil. Using a spoon or ladle, create two or three small pancakes
  6. Cook on low heat for about 5 minutes. Then, flip on the other side and cook for about 1 minute more
  7. Top with fresh or frozen berries, berry jam, whipped cream or creamed coconut.
  8. Enjoy!


fitness · Food · life

748c90953181fb19e62be0232ecdc071--exercise-memes-funny-workout-memes-funnyGood Morning!

Laying in bed on this rainy Saturday and the last thing I want to do is get my ass to the gym! I will go.. just not yet.. Since I am being a tad lazy I thought now would be a great time to write a quick update on how I have been doing with this whole eating Keto.

I have to say it has actually been pretty easy. The first week was easier because I was at home and had all the time in the world.. This week was a bit of a challenge with being at work.. Meal planning is a must! Work is also a challenge because there is fucking candy and chocolates everywhere! I actually got to work on Monday and there was a delivery waiting for me.. I opened it up and it was a big tin of popcorn and a bunch of other yummy treats! I died a little inside every time I watched one of my coworkers enjoy my treats! I did have a few moments of weakness.. I ate 2 gummy bears and a piece of chocolate but considering I am the sugar monster that wasn’t so bad!

In my first 5 days I lost 3 pounds but the scale has not moved at all in the last 5 days! Its making me a bit frustrated but I’m not going to give up. I feel good.. my stomach hasn’t been bothering me and Im not bloated! Im pretty confident that I will lose those last 7 pounds before my trip and if not oh well.. I feel pretty good and that’s what matters most…

Anyways that’s my update for the week. I need to drink this delicious bulletproof coffee and get my ass to the gym! I’ll be sure to write another update again next week. In the meantime.. check out some of the meals I have been making! So much YUM!

Hope you enjoy….

xoxo – jos



fitness · Food · life


Hey guys! Happy New Year!

Hope everyone had an awesome New Years Eve! I most definitely did and suffered big time yesterday! I decided to end the year BIG because I knew I was about to embark on a new self-care journey, so I totally went a little harder than normal!

Anyways, YES I have decided that for the next lil while I am going to focus on getting healthy! Now before you roll your eyes and think “yeah ok jos, you’re not going to drink wine??” Let me explain.. I’m not saying I won’t have a glass of wine or eat a piece of pizza but I’m really going to make a conscious effort to watch what I eat and drink.

You see, last year I legit gained 10 lbs! 10lbs on my frame is like 20 lbs..  There are a few reasons for this weight gain such as I no longer walk to and from work everyday and haven’t been running as much due to my knees.. but the reality is the most real reason is that I went rogue last year.. Like I said in my last post, I was totally lost and stopped doing a lot of the things I love! So with that being said I am on a mission to get myself feeling good again by doing all the things I love like working out and cooking healthy meals!

Starting tomorrow (after the hockey game tonight) I’m going to be doing a 5 day cleanse.. No sugar, No carbs and No booze! Then from there I’m going to just see how it goes but like I said Im totally going to be cautious of what I’m eating/drinking.. you know, instead of having a glass or two of wine at night while watching TV.. I’m going to have a cup of tea.. or instead of eating a bag of nacho chips.. ill snack on some nuts or celery. LOL

Anyways, I’m definitely going to be writing about how it’s all going.. so please give me a follow.. I’ll post some of the awesome recipes I find and also fill you in on how my work outs are going… About to go to the gym for the first time in weeks! Wish me luck! LOL

PS. if you’re one of my friends or family members please do NOT invite me to do anything that includes carbs or booze for the next 6 weeks.. My ass thanks you in advance! haha.

xo- jos

fitness · life

Love yourself…

Workout because you LOVE yourself, not because you HATE your body.

image1-3I have been in a love-hate relationship with my body for as long as I can possibly remember.

I have always been petite/small but not naturally “thin”. Now don’t get me wrong.. I’m not calling myself overweight but I am super curvy and lets just say this was not a trend in the 90s….  In high school and in my early 20s “THIN was in”.. and it really fucked with my head because I was always comparing myself to other girls..

Fast forward 20 years later.. I am a pretty confident 38-year-old woman but I still have these moments where I “hate” my body..  BUT I have FINALLY come to the realization that… “It’s not about being thin or overweight.. it’s about being healthy, both mentally and physically; its about self-love” .. and I try to remind myself of this every time I go to the gym, or I’m out for a run or I’m on a yoga mat… Yes, I want to look good.. but in order to look good, I have to feel good… and in order to feel good.. I have to LOVE MYSELF!

Self Love ~ Self Growth ~ Self Care

Hope you enjoyed today’s post!

xoxo ~ Jos










A shot a day, keeps the dr away….


So I recently decided to see what all the hype around Turmeric was  about and I can actually say WOAH I get it! This sh*t has sooo many benefits!

Here are the top 10 REASONS to drink Turmeric!

  1. Aids digestion
  2. Excellent anti – inflammatory
  3. Awesome anti-oxidant
  4. Improves Liver Function
  5. Helps with Cholesterol control
  6. Improves immunity
  7. Increases brain function
  8. Improves your mood and reduces the risk of depression
  9. Fights insomnia
  10. Cancer Prevention

I have been doing turmeric shots.. Turmeric, Lemon, Ginger and Apple (cold-pressed juice). But not sure what else to put Turmeric in… Suggestions are welcome!

xo Jos


A new month, a new beginning

image1-13How fitting for me to start writing my blog again on September 1st! September is the month the days gets shorter, the nights get cooler and the leaves start to change colour before they fall – in other words it is a month of change.

Over the past few months I have been having a little “too much fun”, which is fantastic but at the same time I have not been living the balanced lifestyle that I have worked so hard to create. I am all about living life to the fullest and living each day like it could be my last; I am also all about living a healthy lifestyle, so that each day that I am alive I feel good and look good.

So as you can probably guess my current status is this – I don’t feel good; my jeans don’t fit; my skin is sun kissed but looks dull; I am absolutely exhausted and in need of a time out! And a time out is exactly what I shall do. I decided that September is the perfect month for me to lay off the vino, stop eating everything in sight, get more sleep, get back to the gym regularly and just take care of ME! That way I’ll be back to my “normal” self for one of my most favourite months of the year.. October!

Wish me luck!

xo ~ Jos

“Ah, September! You are the doorway to the season that awakens my soul… but I must confess that I love you only because you are a prelude to my beloved October.” 
― Peggy Toney Horton