I was recently sent some new protein to try. Its Called Bipro. They sent me vanilla, chocolate and unflavoured. I tried them before I entered prep and I was really impressed. The Vanilla is 90 calories, 0g of fat, 1g of carb with 22g protein. The chocolate is 90 calories, 0.5g of fat, 2g of carb with 20g protein. The unflavoured is 80 calories, 0g of fat, 0g of carb with 20g protein.

A little bit about the company and my findings:

BiPro whey protein isolate has been available in the U.S. for more than 30 years and is used by elite and major league athletes, coaches and sports nutrition experts. Starting in July 2016, BiPro will finally be available in Canada through Amazon.ca. It will also be sold in specialty stores as of this fall.

High in protein, including branched chain amino acids (BCAAs), to help enhance training and improve endurance

  • One of the purest WPI products on the market, with a 97% purity level
  • Made with 100% whey protein isolate, with no other protein sources added
  • Fast-absorbing and easy to digest
  • NSF-certified
  • Naturally gluten-free
  • Short ingredients list

BiPro will be offered in a 907 g (2 lbs.) jars as well as boxes with 14 individual packets. You have the choice of Unflavoured, Chocolate or French Vanilla.

I was honestly really impressed with the taste and quality. I like that it is high in protein with BCAA in it. It was easy to digest and I believe it that they say its one of the purest whey's on the market with a 97% purity level. Its also naturally gluten free and there are only a few ingredients therefore it clearly isn't packed with fillers or chemicals.


image001.png@01D19978.7E7BC1A0Try these Lemon Poppy Seed Bites that are perfect for those always on the go!

Here’s how to make them at home…


1 scoop fermented vegan proteins+ vanilla

½ tsp poppy seeds

1 lemon squeezed, and zest grated

2 tbsp ground flax seed

½ c coconut flour

¼ c ground almonds

¼ c ground pumpkin seeds

2 tbsp maple syrup

6 tbsp unsweetened vanilla almond milk



¼ c coconut flakes

2 tbsp poppy seeds



- Mix in coconut flour, ground flax seed, fermented vegan proteins+ and lemon zest, and thoroughly mix ingredients.

- Add in maple syrup, lemon juice, almond butter and almond milk. Continue to mix until doughy texture is achieved.

- Mix in ground almonds, ground pumpkin seeds, and poppy seeds by hand and roll into bite size portions.

- In separate bowl combine coconut and poppy seeds. Roll each bite in mixture to coat as desired.

- Makes approximately 1 dozen. They freeze well and taste great when thawed.


Voila! Enjoy super tasty, extra healthy lemon poppy seed bites made with fermented Vegan proteins+, which you can enjoy guilt free!


fermented vegan proteins+ is the first and only complete fermented vegan protein from seven plant-based sources, providing advanced digestive support, and maximum nutrient absorption – without the bloat. With 20g of dietary protein per serving, fermented vegan proteins+ supports optimal digestive health and primes the gut for other health promoting ingredients. Genuine Health’s unique, artisanal fermentation process unlocks vitamins, minerals, amino acids and carbohydrates for optimal absorption by the body by removing anti-nutrients and amplifying nutritional potency. The difference between good health and great health lies in the amplifying power of fermentation! For more information visit, www.genuinehealth.com.


Genuine Health is a great supporter of the David Suzuki Foundation and donates 5% of all profits annually to the organization

Peaches and Green - A Trusted  Specialty Health Store


Have you ever gone to a health food store, drug store or supplement shop in hopes of finding supplements, foods and information that will help you reach your goals? Have you ever gotten there and felt overwhelmed with mass amounts of products, foods and bottles? We all have had that experience. I know I have in the past and my current clients get this feeling all the time. Its hard when you are new to the healthy lifestyle to know what you should or should not be taking. I have had little to no help from the staff at these places.

As a personal trainer I know I want my clients to take good clean, tested and high quality products. I often give them a list of options and they still end up emailing, face booking or texting me from the store because the person behind the counter is telling them something different that I did. And most often times the information is wrong. I want to send my clients to a well established business but also where the staff is knowable, helpful and not just trying to sell you the most expensive product so that they can make a better commission.

According to their site "At Peaches & Green, we want our customers to feel confident that every product they purchase has been thoroughly reviewed for its integrity and efficacy. As one of the leading boutique health food stores in Toronto, we carry a wide variety of nutritional supplements, botanical remedies, and homeopathics. We also have a carefully selected assortment of therapeutic skin & body care, as well as delicious whole foods chosen especially for those with food sensitivities and dietary restrictions.

We support suppliers and manufacturers in our industry who are leaders in product innovation and research. Like us, they share a commitment to protecting our environment, and promoting the health of the individuals in the communities we work and live in. Visit our Products page for a complete list of the brands available. Peaches & Green is a proud Health First Network Member store - learn more about Canada's leading independent health & wellness retailers here."


I discovered Peaches and Green a few weeks ago when I was contacted to go in and experience the shop for myself. I said yes and made my way east where they are located on 1561 Bayview Avenue in Toronto. Peaches & Green is a specialty health food store in Toronto dedicated to supporting individuals on their path to wellness through natural health products and education. Located in the heart of Leaside, we have been the top destination for natural health and wellness products for over 25 years. I was greeted immediately by a smiling woman named Elizabeth and then George the owner. They were smiling and friendly from the start. Its always nice to have a warm welcome. They told me about the history of the store, the types of products that they carry and they really seemed to have a passion and desire to help give people good knowledge and help them get towards their goals. George was so intelligent about the products and the science behind them. I also discovered he knows a lot of Toronto health professionals that I know and respect. This is comforting and just really shows what 25 years of experience can provide.


After speaking with both George and Elizabeth and getting to experience the store first hand I high recommend that you shop for your health food products at Peaches and Green.  I left with some new protein, himalayan sea salts and lots of yummy samples. If you go to do you health food shopping at Peaches and Green you won't feel lost and you will leave confident that you have got the products that you need to help you get to where you want to go!

Thank you Peaches and Green for serving our community so well. I wish you all the success in the world for the next 24 years!


If you have any inquiries or want to check out the store yourself:


Tel : 416 488 6321

Fax : 416 488 7061

Store Hours:

M - F : 9:30 am - 6:00 pm

Sat : 9:00 am - 6:00 pm

Sun: 12:00 pm - 5:00 pm


Silk Meatless Monday Night - Take the Challenge! #MeatlessMondayNight #SidelineMeat


Hey Everyone! Its Alicia Bell here from Train It Right! This post was sponsored by Silk but the opinions are solely my own and do not represent those of Silk. It has been a long wait but it is finally football season! Get ready for NFL Monday night football with your family and friends by hosting a Meatless Monday Night. Myself and Silk are inviting you to take the challenge along side of me. You can use this to kick start a family tradition, and you also can win a giveaway from www.silk.com when join the challenge.

Why join the #MeatlessMondayNight Challenge?


My personal reason for trying the Silk #MeatlessMondayNight Challenge is this football season is because plant based foods keep you active during sports, fitness events and day to day living. There are many benefits of plant based foods but some of the most interesting benefits have been known to include:

1. Lowering your blood pressure

2. Helping with blood sugar levels

3. Lowering your risk of developing cancer

4. Lowering cholesterol

5. Linked to weight loss

And I think those are all good reasons to increase the amount of plant based foods in my diet and so should you. For my very first Silk Meatless Monday Night #MeatlessMondayNight I plan on making a smoothie. You can make your own Silk #MeatlessMondayNight recipe or make mine. Make sure to post your photo and recipe and hashtag #MeatlessMondayNight


Train It Right's Silk Meatless Monday Night Smoothie




2 Cups Silk Almond Milk (unsweetened) Or Silk Product of Choice

1 Cup Kale

1/2 Frozen or Unfrozen Banana

1 tsp Matcha Powder

1 Scoop Vanilla Protein of Choice (I use Sun Warrior)

1 Cup Ice


Pour Silk Almond milk in first and add in all other ingredients with protein being last. Blend all ingredients into a blender until smooth. And serve with or without a straw!

Happy #MeatlessMondyNight Challenge

Use our store locator to find Silk products in your area.

Visit www.silk.com/sidelinemeat (Live September 14th, 2015) for more recipes and and a chance to win a giveaway. www.silk.com

This conversation is sponsored by Silk. The opinions and text are all mine.

Hey Guys! Below is my Beretta Farms Smart Snacking Review:


Smart snacking can be a tricky endeavour. Whether you are hitting the gym mid-day or going right after work, eating for your workout can be difficult to fit into your schedule. This is why responsible snacking is so important! To avoid resorting to sugary granola bars or worse nothing at all, having an arsenal of portable snacks full of protein is key!

I recently had the opportunity to try Beretta's Last Rep Clean and Jerky and their Protein Puck Power Cookie! I totally loved them. ESPECIALLY the Last Rep Clean and Jerky! GRASS FED JERKY! WHEAT?!?! OMG! I love meat. Especially jerky. And this is healthy! What a great healthy snack! The bag was actually packed full and air sealed. I used it for a couple of different times I was running low on energy and needed some protein. It was a lot of servings and stayed very fresh. It also was delicious! By delicious I mean ADDICTIVE. I wish I had more 🙁 You can buy it on their site by the case... I would love a case....HINT HINT. http://www.berettafamilyfarms.com/shop/65-last-rep-clean-and-jerky

Beretta's Last Rep Clean and Jerky and Protein Puck Power Cookie are great on- the-go snacks made with all-natural ingredients. These snacks provide you with the energy you need to get through your workout or even just your day. I used the puck as my last snack after coaching track and it re-energized me.

Check out Beretta on:


Are You Eating Enough Protein?

Protein is the major source for building material for the body and next to water is the most plentiful substance in the body. Protein is important in the growth and development of all body tissues and is used to build and maintain muscles in addition to many other bodily uses.

Protein requirement always differ according to your body size and activity levels. Some calculations are very simple, and many nutritionists calculate your protein requirements by dividing your total weight by two and the result indicates in grams the amount of protein you require each day.

For example, a person weighing 160 pounds requires approximately 80 grams of protein daily. Lean meats such as chicken and fish are great sources of protein. A 6oz chicken breast contains approximately 30 grams of protein and 6oz of white fish contains approximately 35 grams of protein.


There are a lot of misconceptions about the foods that should be include on the dinner plate. The following are some healthy choices as to what you should include. Make sure it is well rounded and includes multiple food groups. The following foods should be considered as options for an “anytime plate” according to Precision Nutrition. The portions will vary depending on your goals (weight loss, weight gain etc), as well as timing (pre or post workout). More information can be found through the Precision Nutrition Plate Guide.


Drink: Choose water or tea instead of juice or soda as your main beverage.

Leafy Greens and Vegetables: You should choose steamed, raw or roast greens such as lettuce, spinach, cabbage, collards, kale, bok choy, chard, watercress, broccoli, brussel sprouts, asparagus, carrots, green beans, cauliflower, mushrooms, corn, onions, green peas, peppers, zucchini, tomatoes.

Healthy Fats: Seeds, nuts, olives, and avocados. Try to eliminate extracted oils and processed fats (example: margarine).

Whole Grains and Starch Based Vegetables: Some foods include rice, oats, Quinoa, buckwheat, millet, spelt, barley, whole grain pasta. This category also includes beets, parsnips, potatoes, sweet potatoes, and squash. Beans, lentils, soybeans, split peas and tofu are also included in this category.

Lean Meats, Poultry and Fish: Lean ground turkey, lean ground beef, chicken, and fish are all included in this category.

Salt: You should minimize your salt intake by using products with no sodium or low in sodium ingredients. Use salt as a seasoning sparingly. Try and stay inspired and use herbs, spices, vinegars, lemons and limes for seasoning.

For more tips on fitness and healthy eating check out

Alicia Bell is a Toronto based Personal Trainer




- See more at: http://livingcivil.com/create-healthy-dinner-plate/#sthash.uHVGrtzo.dpuf

How To Handle DOMS - Delayed Onset Muscle Soreness

Alicia Bell Run

1. Drink plenty of water before, during and after your workout. Make sure to drink electrolytes or BCAA's during your workout. The essential salts will help regulate muscular contractions and nerve function as well as give you energy throughout your workout.

2.Espesso or coffee before your workout will increase muscle strength and endurance as well as help to reduce the chance of soreness.

3. Make sure to do a proper warm up and cool down. This will help clear out lactic acid, regulate the heart and help with blood flow.

4. Eat a post workout meal or snack that contains a ration of 4:1 carbs to protein. This will help restore muscle nutrients lost in the muscle during the workout. Chocolate milk is actually a great post workout options.

5. Massage, stretching, foam rolling, and trigger point release post workout also helps to increase circulation, help with tight muscles and reduce muscle tension like knots etc.

6. Take a cold shower post workout. This will help reduce inflammation to the muscles.

7. If you can't handle the cold shower a hot bath with epsom salts will also help blood circulation and inflammation of the muscles.

8. Proper rest. if you are training hard it is recommended that you get a minimum of 60-70hrs of sleep a week. This includes naps. Sleep is when your body recovers and rebuilds muscle. If you are training hard and often the more sleep you need to help those muscles.

Hey Guys! I just saw on twitter that Bodybuilding.com has free shipping today with orders over $49.00 so I just wanted to share with you in case you need to order some supplements or workout gear! Happy Holidays! Train It Right!

Bodybuilding.com - Train it Right