Author: Robyn Shaw

416Life Team: Meet Robyn Shaw

Robyn is the Nutrition Coach at 416Life and the girl behind the program. She is currently studying for her Precision Nutrition Level 1 certification. She has experience and a passion for opening peoples eyes to the world of flexible dieting so they can reap the same benefits she had through her time working with a coach.

Who are you and where are you from?
Hey! I’m Robyn Shaw, originally from Manotick. It’s a cute little town about a half hour south of Ottawa. I loved everything about growing up there and still miss it. I moved to Toronto for school about 6 years ago and have finally adapted to big city living!
 
What are your favourite types of activity? Least favourite?
I competitive swam for a few years and still really enjoy swimming although I don’t do it nearly as much as I should. Most of my time is dedicated to CrossFit training now. I try and get out of the gym, ride my bike and take long walks with my dog whenever I can. It’s easy to get stuck inside the gym so I try and put in an effort to be active outside as much as possible. If I lived by a good surf spot, that’s something I would do almost every day.
What do you do when you’re not working or working out?
I’m currently studying for a couple different certifications, which I guess you could consider work as well but I really enjoy learning. I also spend some time painting or drawing to keep that creative side of me alive and chatting with my family as much as I can. I don’t have any of my immediate family in the city so I like to keep them all in my lives as much as I can.
Did you always know you wanted to be a CrossFit and Nutrition Coach? What was the plan before this?
Haha. This is funny. My Dad used to try and pay me to work out when I was much younger. I grew up with an incredibly active older brother and my Dad is also very active. So I was always around it but it took me some time to get into the fitness world and it’s a much more recent transition than you might think. I moved to Toronto to attend the Ontario College of Art and Design University and definitely fell into the artist lifestyle. Eating whatever I could, never really working out until about half way through my undergrad. I gradually got into CrossFit and it slowly became a bigger part of my life. I picked up coaching at CrossFit 416 shortly after graduation in 2015 and since then it’s turned into my passion. For a long time I wanted to be a full time artist and eventually open up my own studio/gallery space. It’s still a plan B!
Where do you find healthy recipes?
Pinterest! Love that place. I also have a few good websites I visit frequently like FitBeauties and KatiesFitScript. Honestly, I just look for recipes anywhere online and then make adjustments that will fit my macros a little better.
What’s the main positive thing you notice about living a flexible lifestyle?
It’s sustainable and it works.
How can you help a new client feel comfortable starting 416Life?
I want every member that signs up for the program to remember that I’m human as well and that I’ve gone through similar or same experiences with food that they have or they will. Food is incredibly emotional, and psychological and as a coach I completely understand that. I used to be (and sometimes still am) the queen of emotional eating and have slowly started to find a way to manage it into a way where I can still enjoy food that I love and be able to work towards my goals at the same time.
 Any words of wisdom?
Every few months, check in with yourself and ask yourself what your goals are and what you’re trying to achieve through flexible dieting. Our goals are constantly changing so our diets should change too! We don’t have to be on a strict diet if our goals don’t require it. It’s best to find a balance where you can be happy with any diet plan you decide to be on.

416Life Team: Meet Emilie Trottier

Emilie Trottier is our Registered Dietician at 416Life. All 416Life new members will book an initial consultation with Emilie to review current lifestyle choices, goals etc. which will give Emilie the information she needs to provide you with your initial macronutrients. To book your consultation with Emilie and become a member of 416Life, Click HERE!

Who are you and where are you from?
Name’s Emilie Trottier (it’s French) and I’ve lived in Toronto for almost a decade. I’m originally from a small town in Northern Ontario called Haileybury. Google it! She far.
What are your favourite types of activity? Least favourite?
Favourite types of physical activity are of course crossfit, running (I used to run long distance), and summer sports like beach volleyball. Least
favourite activities involve certain team sports that I never tried much at and am inherently bad at like baseball and rugby. Don’t ask me to be on your team, you’ll regret it!
What do you do when you’re not working or working out?
I don’t do well lying around or relaxing, so I always have something on the go. Other than working as a dietitian, most of my time is spent keeping busy researching my next travel plans, dinner dates with friends, studying for some kind of nutrition-related certification, and preparing for my wedding in the fall. I love when I find time to casually sit with a book and read. Those moments are so satisfying, yet far and few between!
Did you always know you wanted to be a dietitian? What was the plan before this?

When I first discovered marine biology back in say Grade 1 I thought that was what I wanted to do. Until I realized it didn’t involve just swimming with dolphins. But also, I hated physics and that was a prerequisite. My family owned grocery stores up north, so I grew up around food. I danced competitively and played sports (not baseball) growing up so nutrition was important. Once I made the connection between food and nutrition it was a natural fit.

 

Where do you find healthy recipes?
I take a lot of recipes from other dietitians or on pinterest and adapt it to my own preferences. I often find the fat content is a bit higher than what I need so I’ll adjust them slightly by reducing the oil or choosing a lower fat cheese for example.
Three foods I couldn’t live without – natural crunchy peanut butter, grainy bakery bread, and probably a fruit like banana. I tend to eat all three of these foods daily in some capacity. Sometimes more than once!
How long have you been flexible dieting?
I started honing in on my eating once I finished my post grad and was able to maintain a bit more of a steady schedule, about 5 years ago. Over the last two years I have been able to be more flexible with my eating since I’m able to plan my food for the day without having
o track all the time as it’s become natural.
What’s the main positive thing you notice about living a flexible lifestyle?
What I love (and also talk about with my clients) is the ability to eat what you enjoy. It takes away the restrictions and rules traditional diets follow, which is the reason why they often fail. It’s about eating real food to support your personal goals, whatever they may be.
How can you help a new client feel comfortable starting 416Life?
Embarking into a program that is heavily focused on someone’s eating habits is very personal, I get it. We respect that and never take your relationship with food for granted. Food is everything. It’s emotional, it’s physical, it’s spiritual, it’s environmental. This program isn’t just about giving you a diet plan, it’s so much more than that because we account for all aspects that relate to food. Robyn and I strive to make this program work specifically for you.
Any words of wisdom?

Don’t stress the small stuff. You will NEVER eat a perfect diet forever, nor should you. Life is meant to be enjoyed. Happy and healthy can exist on the same platform.

High Protein Breakfast Ideas

The worst type of macro Tetris (the game all us macro counters play at the end of the day when we have an odd number of macronutrients left) to play is the one when we have 0 fat left, 2 carbs and about 50 grams of protein to eat before bed. If you’ve been counting your macros for a while now, you’re sure to have hit this gross bump in the road that requires you to eat cold cuts, egg whites, chug a protein shake or all of the above. Yuck.

Getting a high protein breakfast in at the beginning of the day is a great way to make sure you’re not left with that big chunk of protein at the end of the day. Finding high protein, low fat breakfasts are hard to come by so I’ve decided to give you a couple options that are my go to.

Egg Muffins

Ingredients

  • 150g chopped bell pepper (your favourite colour)
  • 150g chopped spring onions
  • 4 little cherry tomatoes/one normal tomato
  • 6 eggs
  • 1 handful spinach/ green leaves
  • 60g cheddar or any preferred cheese
  • ½-1 tsp salt
  • 4-5 splashes hot sauce (or curry powder)

Directions:

Mix pepper, onion and tomatoes in bowl. Chop spinach into dices and add.

Whisk 6 eggs in a separate bowl then add to veggie mix.

Add grated cheese into the mix with salt and other preferred spices or hot sauce.

Pour mix into a greased muffin pan.

Bake at 390 degrees for 16-20 minutes! Makes 6 servings.

Macros per serving: 13F, 15C, 19P

This recipe is for those of you who have a higher allowed fat count for the day since it uses full eggs and also has cheese added. This recipe is so easy to customize to your own macros. Simply sub eggs for egg whites, reduce or eliminate cheese or sub in a low fat cheese alternative!

Low Fat Crumpet Egg Scramble

Ingredients

  • 2 English crumpets
  • 1 large egg
  • 100g egg whites
  • 60g chopped mushroom
  • 60g chopped onion
  • 50g chopped bell pepper
  • 1 piece Babybel light cheese
  • 2 piece diced LilyDale turkey bacon

Directions

Lightly Spray a pan with oil and add all vegetables and turkey bacon to cook. Occasionally add a splash of water to steam or add a splash of chicken broth for extra flavour

Once cooked, add egg and egg whites and mix into a scramble.

Toast English Crumpets and serve together with Babybel cheese!

Total Macros: 9F 54C 40P

As you can see here, you’re getting a LOT more food and less fat per serving than the previous recipe! It all depends on your daily goals and what you can “afford”. Since my fat intake is low, I go for the second option more often. I just recently rediscovered Crumpets and love how they’re zero fat. It allowed me to add in a full egg!

 

Want To Know More About Flexible Dieting?

Q: What is Flexible Dieting and is it for me?

Flexible Dieting is a lifestyle, one that once permanently adopted can be universally adapted to help you achieve any goal, aesthetic and athletic, that you have now, and in the future.” – Krissy Mae Cagney

A: Flexible Dieting isn’t really a diet. It is the assessment of the caloric needs of an individual and partitioning those calories into an appropriate range of macronutrients. Based on these macronutrients, you will realize your goals by improving body composition and performance. It is not eating whatever you want all the time, but rather a way to incorporate foods into your life that will allow you to maintain a healthy lifestyle without complete deprivation of foods you love.

Q: How can a coach help me get to my goals?

A: A coach can present help to you in more than one way, but ultimately, getting to your goals is a journey that you need to take on your own. The information that we give you (ie. tips and tricks, information regarding macro adjustments, meal timing etc.) act as guidelines, or a road map. Your coach will show you all the signs and signals on your road map but it is up to you to follow these signs in order for you to get to your destination.

Secondly, we understand that eating and nutrition is emotional and psychological. Your coach has been through it and will be able to provide you with exercises and guidance on how to turn your emotional relationship with food into a productive one. Ultimately, we want to reduce the time it takes for you to understand exactly what works for you. A coach will help you achieve your goals faster.

Q: Do you have to track your macros (ie. measure and weigh all food) in order to get lean?

A: Short answer, no. You can make sure you’re eating in a large caloric deficit every day while training by simply starving yourself and you will get lean. But we know you love food too much to do that to yourself and it’s not exactly conducive to your performance. Tracking your macros allows you to eat the most amount of food you can while still being in a slight deficit and losing body fat.

Q: Do you have to track your macros in order to make gains?

A: Short answer, no. But tracking macros allows you to make sure you aren’t gaining the same amount (or more) of fat, as you are muscle.

Q: Why don’t you provide meal plans that will tell me what to eat?

A: Athletes on strict meal plans usually feel bound to them. We don’t want you to feel bound to what we tell you to eat. This usually results in a hiccup, which will produce a snowball effect into falling off the wagon. Following a meal plan will ultimately make you an inflexible dieter and we don’t want you to eat against your personal preference. We are looking to create a sustainable change in your dieting by letting you take control of the wheel.

Q: I don’t know which path I should be on – Cut, Maintenance, or Gain. How do I choose?

A: Maintenance – if you’re an individual working out at high intensity regularly and maybe are getting ready for a competition that doesn’t require you to drop weight, you should be eating at maintenance. If you’re not looking for a dramatic change in body composition but rather a slow and steady increase in lean muscle mass and lower fat %, you should be on a program that allows you to maintain body way while seeing slow changes. Note that this needs to be paired with an intense training program in order to see changes and muscle growth.

Cut (or caloric deficit)– A cut is for someone who knows they aren’t satisfied with their current weight or tissue breakdown (ie. more fat than muscle). Cutting your calories will slowly burn off fat while maintaining muscle mass. Whether you’re trying to make a weight class or just lean out, a carefully monitored and controlled cut might be just the thing you need.

Gain (or caloric surplus) – If you’re looking to put on an amount of muscle mass, eating in a caloric surplus is what you’ll need to do. Through a carefully monitored gain, you should be gaining no more than 1-2 lbs a week in order to avoid gaining too much fat.

Q: Will I have to do this forever? It all seems so complicated.

A: It will all seem overwhelming at first. Learning to count your macros is like learning any new skill – it takes time and effort. You have to treat it this way by being dedicated and willing to learn and improve. After a few months of tracking, you’ll begin to get really good at estimating amounts of food which gives you even more flexibility and freedom (especially when going out to eat).

Being strict with counting your macros does not have to be a forever thing. However, keep in mind that the amount of discipline you have with counting should be in line with your goals. Going through the process of learning how to count macros will ultimately give you the knowledge you need to live a long, healthy lifestyle without having to be strict all the time.

Q: Okay, So I’ve decided that flexible dieting is probably for me. What do I do now?

A: Great! It’s time to book your initial consultation with our Registered Dietician, Emilie. You will present to her an intake for giving us some information on your current lifestyle and your goals. During the consult, your starting macros will be determined on our easy to use template. After a couple days, you will receive a welcome email from your coach with your official start date, check in info and documents filled with tons of awesome information for you to read and digest. Take it all in!

Click Here to book your consult today!

We look forward to working with you.

Chocolate Chip Zucchini Bread

Get baking!

Zucchini is one of my favourite vegetables because of how amazingly versatile it is. I add it into things like rice, quinoa and even savoury oatmeal to add some volume. It can be made into savoury breads or sweet cookies and muffins like this great recipe that I’ve made a few different times. You can play around with the recipe and add protein powder to up your protein intake for the day.

Here is the basic recipe.
Servings: 12 slices
Calories: 175 • Fat: 6 g • Protein: 3.5 g • Carb: 32 g
per slice

Ingredients:

  • cooking spray
  • 1 cup all purpose flour
  • 1 cup white whole wheat flour (regular whole wheat flour or almond flour would work)
  • 1/2 cup brown sugar (not packed) (or Truvia calorie free sweetener for less carbs)
  • 1-1/8 tsp baking soda
  • 1 tsp vanilla
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1 large egg, beaten
  • 2 tbsp melted butter
  • 1 cup apple sauce
  • 1-1/2 cups shredded zucchini (not packed)

 

Directions:

Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray.

Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.

Add chocolate chips

In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir until just blended.

Pour batter into the prepared 9×5-inch loaf pan

Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.

 

Enjoy!!

Protein Chocolate Chip Loaf Cake

Here’s a delicious recipe just waiting to be made. It includes my absolute favourite protein powder to bake with! If you already have a favourite, just sub it out.

LOAF CAKE

2 Scoops Vanilla or cookies and cream Muscle Pharm Protein Powder

1/2 cup coconut flour

2 egg whites

1 whole egg

1/4 cup unsweetened apple sauce

1 tablespoon butter

1 tsp baking powder

1/2 cup baking stevia

1 / 4 cup chocolate chips

ICING (Optional but highly recommended)

1/4 cup fat free cool whip

1 tablespoon baking stevia

1 scoop Vanilla Protein Powder

4 oz fat free cream cheese

Macros

for 1/8th cake

3.2g fat

9g carbs

7g protein