Fantastic Fresh Rolls


Rice Paper

Thin slices chicken or turkey slices

Red Bell Pepper

Sweet Yellow Pepper

Cucumber, thinly sliced length wise

Carrot slices

Beet Hummus(Link to recipe)


Per 1 roll

10G Protein

20G Carbs

5G Fat



Wet rice paper in warm water for 5 seconds. Place down on flat surface and allow to sit for 15 seconds. Spread the hummus on the lower half of the wrap (the packaging on the rice paper has a picture of this). Add veggies and protein of choice. Wrap up all items, folding sides in first


For more tips and trick and recipes like this one, make sure to follow 416Life Nutrition and Lifestyle on Instagram here!

Sign up for the program Here!

Beet Hummus

Delicious Beet Hummus 


19 oz (1 can) chickpeas, rinsed and drained

100g/2 medium beets, cooked and cut into cubes


2-3 cloves garlic

3 tbsp olive oil

3 tbsp apple cider vinegar

Salt and pepper to taste


Combine all items into food processor. Blend until it is a nice smooth texture. Season to taste.



Makes 12 servings

Per serving

110 kcal

4.5g fat

4g protein

13g carbohydrates


Learn more about 416Life Nutrition and Lifestyle today!


Tracking Personal Recovery to Improve Performance – Here’s How

How can I track and optimize my recovery?

We all know that recovery is important to our training success.  Understanding your own recovery will help you make informed decisions about your training. But what should you be looking for?  How do you know when you might need a little more rest?

Recovery needs to be constantly monitored using a series of indicators that will show trends in increasing or declining performance.

Below are 9 indicators that can be monitored daily.

Resting Heart Rate

In times of distress (Flight or fight) the heart rate will elevate, this may be a sign of sympathetic overtraining.  A decreased heart rate may indicate parasympathetic “rest and digest” stress, which brings the body back to homeostasis.

Resting heart rate can be measured by taking the pulse on your wrist or neck and counting the number of beats in 60 seconds.  The most accurate time will be before getting out bed (from a decent night’s sleep).  Following 3 weeks of data, a change +/- 5% can be considered a negative response associated with fatigue or stress.

Body Weight

Drastic changes in body weight can have negative effects on performance and cognitive functionality.  Weight can fluctuate because of loss or gain in body fat, muscle mass and/or insufficient hydration or nutrition.  Monitoring weight will provide feedback on daily energy and hydration needs.  A loss of body weight of greater than 2% is considered a negative response, and can negatively impact recovery and performance.


Sleep quantity and sleep quality are important markers to track in relation to performance.  Sleep affects growth hormone and testosterone production and release; the immune system; and muscle repair, all of which can affect performance. It has been suggested that eight hours of sleep each night should be the target, and a good marker to set when tracking sleep quantity.  While in a deep sleep, more oxygen, growth hormones and nutrients are delivered to muscles which will aid in better recovery.  Measuring sleep quality can be as simple as: Did you wake up during the night? were you tossing and turning?  Were you restless?  There are also many apps you can download to help track sleep quality.


When the sympathetic nervous system is triggered due to stress such as increased training volume or intensity, appetite will decrease.  This will negatively affect energy balance, hydration and performance.  Proper consumption of macronutrients and micronutrients will affect recovery, performance, immune-system, and hormonal balance.  This marker will also be directly related to body weight changes.

Muscle Soreness

The effectiveness of a training program can be tied to the principle of overload.  Challenging the body differently in each training session with adjustments in movement, volume and intensity to produce a positive training response.  These variables if applied properly will damage muscle fibers and result in soreness.  Persistent or severe soreness can indicate the need for further recovery.


Many of the above markers can be affected by mood.  Work, family, relationships, finances can be very stressful and we see mood swings, depression and anxiety very often in today’s population.  These stressful states will have a negative affect on training, and are worth monitoring throughout a given day.

Immune Status

Everything you’ve read about “sweating it out” may not be the best solution to recovering when feeling under the weather.  When a feeling of headaches, nausea, gastrointestinal discomfort, coughing, or sore throats are present; high intensity training can exacerbate the symptoms, and is recommended to not partake in training until recovered.

Previous Training Day

Effective training programs should lead to progress.  If training is leading to a drop in results it may be indicative of decreased recovery status.  Everyone will have a bad day here and there, but a trend of poor performances in training is a clear sign of that further recovery may be needed.


Tracking these markers over days, weeks and months will provide you with a snapshot of how effective your recovery is.  Using a rating scale of 1-5 is an effective and easy approach.  After a few weeks of data, follow these guidelines.

1)80-100% positive trending responses is a green light to continue your training and recovery processes and potentially even in crease volume or intensity

2)60-80% positive trending responses, you should continue training, but with caution. Potentially lower training volume and intensity or plan another rest day

3)Less than 50% positive trending responses is an indication to stop your training program and prioritize your recovery method and strategies.

In our 416Life Nutrition and Lifestyle program, recovery plays a major role in our prescription.  The templates we provide to members include an interactive table and chart to map out your recovery markers week to week.  These markers assist your coach in determining nutritional or lifestyle adjustments to help reach your goal.



You can learn more about the 416Life program here, or book a FREE Goal Setting session with Coach Robyn to see if the program is a good fit for you.




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


  • 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)


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


  • 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


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!