Tuesday, February 21, 2017

Meal Prep Tip Numero 1

Happy Tuesday Babes! I thought I'd share one of my favorite meal prep and toddler tips today! Although the photos are from a couple years back when my littles were a lot littler, they still love colored rice sensory bins (YAY) #momwin . I use to find meal prepping with kids extremely hard, they were always in my face, touching everything or asking for anything and everything possible. So sensory bins and meal prep became a thing in our house.

If your anything like me, I am a walking tornado when I meal prep. There is always so much going on and food everywhere. Recycling here, garbage there. You get the idea. a complete mess, So a few months back I decided to re-make our sensory bins. Since I basically have to clean my main floor from food ruminants after I meal prep adding sensory bins seemed to make the most sense. Thus our sensor bins were reborn. (we also have one just for rocks and cat machines, and cloud dough with sand like activities!) But for now I'm going to re-share our favourite colored rice recipe.

What you will need:
• Quick or 5 minute white rice
• White vinegar 
• Food coloring 
• Large Ziplock baggies

1. Measure equal parts of rice into 5-6 ziplock baggies (or as many colors as you plan on having) 
2. Using a 1 cup rice to 1 tablespoons of vinegar ratio. Add the vinegar to the ziplock bags.
3. Then add as many food coloring drops as you'd like, or until you've got your desired color.
4. Shake the Baggies until all of the rice is equally coated. 
5. Empty the colored rice on to clean baking pans and set out to air dry for 1 hour or until you can touch the rice without the color rubbing off.
6. Place in containers and use any sort of little kitchen measuring utensils, small toys, or bath toys to create a fun sensory activity for your toddler.

  What are your guys tips to keep toddlers occupied while you meal prep?

Hope this helps you and your littles while meal prepping !

Sunday, February 12, 2017

Currently, Courtney & Company.

          Currently I am sitting here writing to you drinking coffee listening to all the G-Eazy songs on Spotify aka The coldest white rapper in the game since the one with the bleached hair. As of lately the Killam house has been non stop, and I mean any mom with toddlers or children for that matter, can relate I am sure. When I first started Confidently, Courtney I was mainly focusing on myself (selfish I know) and my own fitness goals. I would workout when my children were distracted doing their own things, visiting my mother or mother in-law, or when my oldest was at school and my youngest would be reading in her "secret hide out" aka the towel closet. I didn't really push them nor want them to think they "HAD" to workout and to be honest I associated my workouts with the mentality that I wanted a visual change in my body's appearance, not necessarily just for the fact of being healthy.

        Since last October I have enrolled both my littles in gymnastics, they both go once a week and absolutely love it. When we finished our second session, we got a paper taking about physical literacy and how it is just as important as any other literacy for children. For me, this not even half a page of newsletter hit home. Working out shouldn't only be something I do to prepare for trips, or the summer, or because I had felt uncomfortable in how I looked compared to others. But for the fact that it simply keeps me healthy and active. That it is good for my whole health all around. That working out and being fit should be for our whole family, not just Courtney.

What is Physical literacy?
As defined by Physical and Health Education Canada:
Individuals who are physically literate move with competence and confidence in a wide variety of physical activities in multiple environments that benefit the healthy development of the whole person (PHE Canada, 2010). 
Physically literate individuals consistently develop the motivation and ability to understand, communicate, apply, and analyze different forms of movement. They are able to demonstrate a variety of movements confidently, competently, creatively and strategically across a wide range of health-related physical activities. These skills enable individuals to make healthy, active choices that are both beneficial to and respectful of their whole self, others, and their environment.
PHE Canada also endorses the International Physical Literacy Association's (IPLA) definition: Physical literacy can be described as the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities(Whitehead, 2016).

      After reading that newsletter, I felt as if I seen physical literacy signs everywhere. From the public health office, the bulletin at our local coffee shop, to the schools office. Physical literacy was everywhere. I began to research it, because well that's just what I do. I had come across that our province has started a  Be Fit For Life - Moving Alberta initiative. Their mission - To work collectively to inspire, educate and support Albertans to lead healthy, physically active lifestyles. After spending hours on their website reading any and everything possible,I was completely inspired to say the least. Knowing that I have the power and recourses to educate my children on leading healthy active lifestyles.
       To say this epiphany or what ever you would like to call it has been life changing would be an understatement. Every day we aim to do something active whether it be going to the indoor track for a run, going for a walk outside (weather permitting), going sledding at our neighbourhood hill, attending gymnastics or swimming lessons, or simply venturing to our local indoor playground. Being active with my children everyday verses randomly when our "schedules" allowed it has brought us closer as corny as it may sound. It offers us quality time to talk about our day, to talk about what we want to do, or learn new ways our bodies move. With the winter months coming to an end sooner than later, I cant help but to think of all that the Spring and Summer months have in store for us, from soccer games, to hikes, to walks, to going to outdoor playgrounds, jumping on the trampoline, riding our bikes, walking the dog, going to the outdoor waterpark, and everything in between. I'm so excited to share our journey of both physical and non-physical literacy with all of you! Here's to the new beginnings of Confidently, Courtney xo

Sunday, October 23, 2016

Drop and give me Turmeric.

Happy Sunday Loves! I thought I'd start the morning off with sharing my current obsession: Turmeric Lattes. L I F E changing. I was originally hoping that a local cafe offered it, but no such luck. I started to read up on turmeric and the benefits are amazing. Turmeric has been used for centuries, originating in India. Often the golden orange-yellow spice is used in holistic medicine to help ward off inflammation. It's love at first sip, not to mention you most certainly will taste all of its amazing-ness. Cheers ❥

Serves Two, one for you + one for your love, Or one big one for just your beautiful self


2 Cups of unsweetened almond milk (or your choice of dairy free milk)
1 Tablespoon of organic Turmeric dried spice
2 Teaspoons of ground cinnamon
2 Tablespoons of fresh grated ginger root
2 Tablespoons of coconut oil
3 pitted dates (optional)
3 cardamon pods (grounded)
Dash of pepper


Its very important to ensure you do not boil the milk, simply warm it in a small pot or sauce pan. Once warm add your turmeric, grounded cardamon, ginger and cinnamon. Next, your going to add you coconut oil and warm until the oil has melted. Next, place your warmed concoction a blender and add your dates, blend until it becomes frothy. 

Now pour into two equal parts ( or one big one) and top with cinnamon if desired. If you would like it sweeter simply stir in honey or your favorite sweetener.

Stir, Sip, & Savor

Friday, October 21, 2016

My top 5 reasons to workout in the morning

Now that Kashius is in kindergarten and in the morning class, I find our mornings fly by. Last year for preschool, he was in the afternoon class so mornings for us lasted until lunch time, which was nice although I found I was quite lazy. We didn't accomplish much until around 10 or 11 am and by that I mean maybe we got out of our pyjamas. So this September was quite a shock for us, even though they are up super early we had to change our whole tone for our morning routine. I started slow and gradual not forcing myself to hate it, but it defiantly took a bit to get use to. I know for some working out in the morning is not going to happen or not their thing and that's completely ok. Everyone`s different.  For me, working out in the mornings has become essential, for one my kids are early birds and I mean EARLY before even the birds arise from their slumber. So well there's that, and if I dont get out of bed I'm one lazy lady haha seriously I could lay in bed and watch the most ridiculous shows and end up running late. So I have been making a conscious effort to set an alarm and wake up to get my workout in before my littles get up or at least to set them up for breakfast. Since doing this I feel like a whole new person, Im less grumpy, I have more time for things throughout the day and I have time to relax later on. And well if Im being completely honest, by the time night time rolls around this momma is ready to relax and soak up snuggles from my littles and hubby. Now finally to my top 5 reasons to work out in the morning:

1. Generally mornings are the calm before the chaos, its the perfect time to reflect on personal development, as well as allows you to set your intentions for the day ahead vs walking up with only enough time to grab a coffee and head out the door.
2. By checking working out off your to-do list early on in the day you aren't having to squeeze a workout in before afternoon or evening plans. You also can stay and enjoy the company without feeling unaccomplished.
3. Many studies suggest morning workouts boost your metabolism + kickstart your digestive system. (Plus drinking warm lemon water before your workout it really helps cleanse you body)
4. Not only does working out in the morning give you more energy but it helps you set a healthier tone for the day by increase your odds of refuelling your body with nourishing whole foods vs the donuts at your local coffee shop or office.
5. One Shower and your D-O-N-E ! By working out and showering before the day starts you are refreshed and ready to take the day on like the #girlboss you are! While people around your office are scrambling to down their coffee and get organized you'll feel like you've got it all together :)

I find personally working out in the morning is best for me, otherwise when things come up I find I put working out on the back burner making it second priority to anything that arises. I really love the fact that I am making a conscious effort to give myself time for me. Although there have been many days that waking up early seemed super silly with toddlers that rarely sleep through the night. I get up even if it isn't my best workout I get it done, and that's all that matters. I`m so excited to be back blogging I have been working on so many things that I cannot ait to share! Everything from our current d├ęcor to healthy snacks the kids have come to love! I`ll be seeing you babes sooooo soon! Thanks for taking the time to check out my post xx


Friday, May 20, 2016

Currently On Repeat

Hey Babes! Its literally been forever since I have wrote ( or even thought of writing) a blog post. OK well ... like at all this year haha But I am back and I am so excited to share my take on living a healthy and active lifestyle with two littles. I literally cannot believe it is already almost the end of May 2016. I feel as if I should have accomplished WAY more then I already have, but recently one of my friends had posted a photo on instagram with the most honest caption for me (you can find it HERE) Instead of always having these crazy goals I want to reach in a month & most of them are not even realistic to be completed in the short amount of time I give myself .. (shakes head and covers eyes) She sets goals for herself every 6 months, rather then frequently like I do. I usually find myself overwhelmed and with an all or nothing mentality and S T O P instead of resting and reassessing my current status. I use to just stop, I guess would be the right wording. This year although I have been able to find a balance with all things that matter most for me and those that I find I struggle with the most. Nutrition use to be one of my hardest hurdle if I was out I would just pick something up, and to be honest it generally wasn't the most nutritious thing either. So I have been working hard to meal prep all my weekly groceries and pre-plan our weekly meals. This makes it so  easy to grab a container or a couple from the fridge and either head out the door with healthy fresh meals or to be able to throw a couple of things together for the meals I have preplanned :) But I will leave that for the post I have on meal prepping coming next week :)  But for now I will leave you all with my current running play list !

Currently On Repeat

 New New - Empire Cast (ft. Becky G)
Lights Out - Fabolous
Complicated - Rihanna
Whole Thang - Wiz Khalifa
Guilt Trip - Kanye West
Wait Your Turn -Rihanna
Red Lipstick - Rihanna
Say Yeah - Wiz Khalifa
Tuscan Leather - Drake
Round Of Applause - Drake
HYFR ( Hell Ya Fucking Right) - Drake
Tuesday (feat. Drake) - ILoveMakonnen
G4L - Rihanna
Pilot - 50 Cent
Work Hard, Play Hard - Wiz Khalifa
Dressin` Up - Katy Perry
Around Me - Kevin Gates
Where Are U Now (marhmello remix) - Jack U
Fix You - Vita Chanmbers
Schemin Up (feat. Drake & P Reign) - OB Obrian
Weston Road Flows - Drake
One Dance - Drake
We Made It - Busta Rhymes
Molly - Tyga
Pop That - French MontanaNo Chill - Vic Mensa
 I Aint Worried - DJ Khaled
Take It To The Head - DJ Khaled
Im in Love - Kygo
Throw Some Mo - Rae Sremmurd

Wednesday, October 21, 2015

Talk it out Thursday ||

Hi I'm Courtney, 

You're going to find out that I am no stranger to mental illness. I thought I'd share some person experiences with you all, some of our national facts and how you can help stop the stigma around mental illnesses over a series of blog posts because well let's be real it would be way to long for one.  

In my own experience it's almost been exactly one whole year since I've been working on my mental health. Let me tell you this I'm a completely different person. 

 Ok, so lets start at the beginning, I wasn't always confident, let alone even have an ounce of confidence in my body, any and everyone always seemed to have it all figured out from hair, make up, career, parenting style you name it, I found it always made me so anxious. (Little did I know I suffered from a mental illness known as OCD and anxiety disorder which made me completely obsess over anything my mind got ahold of.) This was my biggest hurdle to even comprehend. 

When I mentioned it to my doctor he said he'd refer me to a psychologist....K wait what?! I was an even bigger mess thinking even more was wrong with me then I had already thought. It was about a two week waiting period to get in and see him. The first time I was soooo nervous I could barely keep my cool. He asked generic questions and move into more specific ones after my evaluation. The first day I  left my appointment all I could think was oh great now everyone's going to think I'm crazy. The stigma around mental illness is not a good one, and I surely fit the stereotype who believed this to be true. I didn't want to tell anyone not family or friends, I wanted to keep it hush hush in fears that they would judge me. I kept attending my weekly appointments mostly in secret. After a few weeks of visiting the psychologist we found the right medication and dosage level for me to be on, and let me tell you this it completely changed my life.

 EVERY aspect literally, I became this whole different person someone who was genuine not trying to figure out how everyone else had it together or appear to. I finally had time to breath and not worry. This allowed me to make time for the things I found that I loved, it made me a better parent, wife, sister, daughter, and friend. I found my inner balance to be exact. I no longer suffer from panic attacks, I have been able to overcome a majority of my fears (ie. Swimming), I'm confident being exactly who I am, and I've never been happier.

As I said it's been almost exactly a year since I found the courage to admit I had a mental illness, let alone share it with the world. But I think it's important to share our struggles with each other so we know we aren't in this alone. It might be scary yes, it might feel like a defeat to admit it, or you might even be in denial about the possibility of having one, and that's ok. But in my own personal experience my mind began to cripple me and enabled me to be me. The real me.

Hope you guys enjoyed this post, it's a mix of my first blog post and the rest. Some how I managed to merge two posts (whoops)  so here's  the whole story. Let's get rid of the stigma around mental illness! 

Saturday, October 17, 2015

Peanut Butter Quinoa Bars

Recently I found quinoa puffs at our local health food store (my current fave store, sorry home sense) and well I've mainly been using them for smoothie bowls and in my granola but I wanted to get more out of them, spice them up a little. Since peanut butter is one of my staple foods I was definitely planning on incorporating it some how. It made think to try a healthy peanut butter version of puff wheat squares or at least that my intentions. I ended up with a simple no bake Peanut Butter Quinoa Bar. YAY!

What you will need:

1 Cup light peanut butter
1/2 Cup organic honey 
3 cups of puffed quinoa 
Splash of vanilla 

1. Heat peanut butter and honey in a sauce pan until throughly combined and at a slight simmer.
2. Spray or line an 8 X 8 pan with non stick spray.
3. Pour all ingredients into the pan and level it out.
4. Place in the fridge over night. In the morning cut into 16 bars and place in an airtight container and back in the fridge. 
Now enjoy in moderation:)

Nutritional Facts ( 1 Bar)
5g Protein | 6g Fat | 22g Carbs | 2g Fiber | 155 Calories 

Wednesday, October 14, 2015

Healthy Apple Crisp

Good morning babes! This morning I was craving some major comfort food to ease the grumpiness of "that time of the month" just incase you wanted to know (problems of being a women right?) I thought instead of making something not so healthy and probably filled with chocolate, I'd take advantage of the fact that lately we haven't been eating all our apples during the week. It came to me I hadn't had any apple pie at thanksgiving this past weekend! So I decided to make an apple crisp in the apple! It's super easy to make and the hardest part about it is keeping yourself occupied for 30 minutes while it bakes! 

What you will need:

Filling| 1 Medium or large Apple
            Dash of Cinnamon
            1/2 Tablespoon almond flour 
            1/2 Tablespoon coconut sugar

Topping| 1 Tablesppon instant oats
               Dash of cinnamon 
               1/2 Tablespoon coconut sugar
               1/2 Tablespoon coconut oil

• Preheat oven to 325 degrees 

1. Level off the bottom of your apple so it sits without wobbling or tipping over.
Then cut off the top of your apple.
2. Hallow out your apple and place all but the core on a cutting board and cut into small pieces.
3. Place all filling ingredients in a bowl, mix until everything is incorporated, and spoon back into your hallowed out apple. 
4. Then mix all your topping ingredients and spoon into the remaining empty part of your apple.
5. Line a cookie sheet with parchment paper. Place the apple on the sheet and into the oven. 
6. Bake for 30 minutes, take out and let cool. 

Now Enjoy! 

Saturday, October 3, 2015

Chocolate Chip Cookie Dough Bites

I may or may not have an obsession with creating healthy versions of guilty indulgences lately. Which is great that they have been turning out because lately I have found my sweet tooth always wants something a little naughty and not very macro friendly. Truth be told if I always gave in I'd never reach my fitness goals. So I spent the morning creeping Pinterest looking at different varieties of protein balls. After trying a few out that totally failed I took it upon my self to use the things on my counter to create a healthy version of protein chocolate chip cookie dough bites. Wait what ... YES chocolate chip dough bites that are good for you! I'm in heaven they are the perfect size without any guilt or processed ingredients! 

1 Cup Oats
1 Cup Vanilla Perfect Fit protein powder or your favourite brand
16 Pitted dates
1 Cup peanut butter 
1/4 Cup dark chocolate chips
Splash of almond milk

1. Mix all ingredients (except the dark chocolate chips) in a blender until it represents a thick dough consistency.     2. Pour into a bowl and work in the dark chocolate chips. 
3. Roll into one inch balls and place on a parchment paper lined cookie sheet.
4. Place in the freezer for 20 minutes or so.
5. Remove from parchment paper and place in a ziplock bag or air tight container and place back in the freezer. Enjoy 1-2 bites when desired.

Nutritional Facts (1 Ball)
4.9g Protein / 5.5g Fat / 9.2g Carbs / 2g Fiber / 100 Calories

Wednesday, August 19, 2015

Frankly it's a knock off

Last year Frank Body went viral, it's known to target dry skin, stretch marks, cellulite, eczema, psoriasis and acne. It's  Suitable for all skin types. And well let's be honest it's totally worth all the hype! You can get it HERE. 

Now that being said it's a little on the pricey side, ranging from $16 - $19 + shipping and handling for one bag. And well I've been trying to save money these past few months, so I've opted out of my continuous order of frank scrub. But after realizing my skin dearly needed a good scrub I took to Pinterest to find an cheaper alternative. 

Alas, I found key ingredients that I already had in my kitchen and began experimenting to get the desired texture that Frank had me fall in love with. After finding it to dry, then too oily I found the perfect concoction.

Now let's talk about why the key ingredients are so important in making this scrub all that it is, and how it helps target cellulite, stretch marks, common skin problems, while leaving you silky smooth and smelling heavenly. 

Coffee Grounds. The coffee grounds act as one of the main exfoliants. It helps scrub away dead skin while helping improve your circulation, leaving you smooth and glowing. The caffeine from the coffee grounds can temporarily reduce the appearance of cellulite and give your skin a firmer appearance.

Coconut sugar. Helps exfoliate + the antioxidants help restore the skin back to a silky smooth state.

Coconut oil. Is a quick absorbing moisturizer that restores dry flaky skin, while strengthening the skin tissue. It also helps delay wrinkles with help from all its antioxidants. It is also known to help smooth common skin issues, such as eczema and sunburns.

Cinnamon. It has antioxidants that helps brighten the skin as well helps fight off common skin bacterias that cause acne. Some studies have found that using cinnamon helps restore collagen. Leaving your skin tighter. 

Here's what you'll need:

1/2 cup ground coffee

1/2 cup raw organic coconut sugar

1/4 cup coconut oil

1 teaspoon ground cinnamon 

Now in three simple steps you get your scrub:

1. Mix a dry ingredients thoroughly.
2. Add coconut oil, use you hands to work in the coconut oil with the dry ingredients. Do N O T heat. The warmth from your hands is more then enough.
3. Place in an air tight container and use 3-5 times a week.

How to use: 

Taking handfuls at a time scrub problem areas and let dry for about 5 minutes to allow your skin to soak up all the benefits from the scrub. Rinse off and repeat a few times a week. Be sure not to get in your eyes. 

Now go get dirty !