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Come back regularily for new updates!!!

Next session: Aug. 29th – Sept.23rd!

July 20, 2011
Next session:   Aug 29th – Sept 23rd!
  • 3 times a week: Mon. Wed. Fri.
  • Lunch program 12-12:50pm
  • Indoor at WTTU Black Belt Academy   #1-22899 Dewdney Trunk Rd. in Maple Ridge
  • Cost: $85.00 per month or $12.00 drop in

This class involves Interval training, Tabata protocol, Functional movement. Short but intense workouts to fit a shorter lunchtime schedule WITH great results! Using resistance bands, body weight, dumbbells, med balls.

Evening sessions:  Aug.29th – Sept 23rd!
  • 3 times a week: Mon. Wed. Fri.
  • Evening class 6:15pm – 7:15pm
  • Undercover outdoor at 11645 – 248th st. in Maple Ridge
  • Cost: $200.00 First month/ 3 hours of personal training to prepare for the classes! Mandatory / Bring a friend cost is $175.00 per person! No more than 2 clients in the personal training program. You will be with me for the first week, prepared to enter the next 3 weeks of the session.
  • $15.00 drop in/ only after taking the 3 day personal training program
  • Continuing months $135.00!

This class will take your fitness to the next level! Completely outdoors, so space is unlimited.

Metabolic conditioning training, using a variety of equipment and body weight.

From, small tires to loader tires, sledgehammers, ropes, dumbbells, sandbags, chin up bar, plyo boxes, sleds, med balls, bands, intervals, sprinting. All gearing to create functional strength, mobility, cardio and endurance

ALL classes are limited space!  Book today.

First session Day class: Is important, we do a fit test, measurements (optional). Go over program.

For additional details on other classes, private training and prices, please call Michelle Chapman   T: 778-241-3814

Primal Muffins

July 17, 2011

“Primal Muffins”

What you need:

  • 2cups almond flour
  • 2 tsp baking soda
  • 1 tsp salt
  • 1TBL cinnamon
  • 1 cup dates / sulphur free, 3 organic bananas, 3 free range eggs
  • 1 TBL apple cider vinegar/ with Mother, ¼ cup coconut oil
  • 1 ½ cups shredded organic carrots and ¾ cup walnuts

Directions: combine flour, salt, baking soda, cinnamon

In food processor: add dates, banana, eggs, vinegar, coconut oil….blend it up!

Blend dry ingredients into wet ingredients.

Fold in carrots and nuts spoon into muffin cups

Bake at 350 degrees for   25min


Each muffin contains 190 calories, 12g carbs and 5g of protein

What is a Paleorimal diet?

July 17, 2011

What is a “Paleorimal” diet?

You will hear the owner and fitness trainer for Raw Fitness BC, Michelle Chapman, mention Paleo/Primal diet in her classes.  Here is more information on what these life changing habits of eating are all about.  Source:

According to – Paleo diet is all about eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors – combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

According to wikipedia –

The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.

Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts; and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.


Dinner for 2:  Paleo/Primal/Low carb

  • What you will need:  2 turkey breast cutlets, 4-6 oz each
  • 1/4 cup apple juice unsweetened organic (or the juice of 1 medium/large organic apple)
  • 1/4 cup chicken stock organic OR make your own stock!
  • 1 clove of garlic, minced
  • 2 T fresh tarragon, minced
  • 1/2 tsp fresh ginger, grated
  • salt and pepper
  • Coconut oil or Ghee (clarified butter) Remember coconut oil you may taste it in your recipe. DO NOT sauté with Evoo, and any other grain oils!
  • 1/2 tsp of arrowroot powder, optional (thickener)

DIRECTIONS:  Make the sauce by whisking the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl.

Heat a heavy bottomed skillet over medium high heat until good and hot. Add enough oil or Ghee that your meat won’t stick (I used about 1T in my cast iron I only use cast iron). Salt and pepper the turkey cutlets and sear 2 minutes on each side, then remove to a plate.

OR Bake the cutlets until done

Reduce the heat to medium and add the sauce to the pan. Stir to loosen any bits from the bottom, and when the sauce comes to a boil add the turkey cutlets back to the pan. Cook for a few more minutes until the turkey is done through and the sauce has boiled down. If the sauce has boiled down too far, add a little more chicken stock. To tighten up a loose sauce, dissolve the arrowroot powder in 1T cold water, whisk into the sauce and simmer until thickened.
Enjoy with steamed organic Broccoli/ mashed cauliflower (instead of potato).


Squash Soup

July 17, 2011

Recipe of the week:

Squash Soup (Tis the season 🙂

Cook a whole butternut squash, puncture a few holes in your squash put on a baking sheet and bake until you can pierce with a fork.

In a large soup pot:

  • Dice 1 onion sauté (with coconut oil) until soft
  • Add 1 garlic clove chopped
  • Add 1 tsp curry spice
  • Add 1 tsp Chinese 5 spice
  • S&P to taste
  • Add your cooked squash
  • Add 4-5 cups Organic chicken stock (or homemade)
  • Add a peeled chopped apple

Boil until soft, take and blend soup with a handheld blender or food processor. Serve with coconut milk or Greek yogurt or Feta.
Cilantro on top is good also!

Taste: add more salt, pepper or cinnamon for more flavour.

Serve with your favourite protein and a saladRemember low carbers: squash has about 17g of carbs per cup

Bison Meatballs and Italian Red Sauce

July 17, 2011

Recipe of the week: Bison Meatballs and Italian Red Sauce


Just received my Grass Fed Bison delivery today!

 2 lbs ground Bison

  • 1 Med onion
  • 1tsp ground Black Pepper
  • 1tsp sea salt
  • 2tsp dried Basil
  • 1tsp. Worcestershire sauce
  • 1 organic egg
  1. Pre heat oven to 350
  2. add ingredients in large bowl mix well with hands 🙂
  3. Form into walnut sized balls, place on cookie sheet
  4. Bake until done (approx. 15min)

Italian red Sauce

  • 4 cloves garlic
  • 2 med onions, chopped fine
  • rendered pork fat OR cocnut oil (for frying)
  • 28 oz. can organic diced tomatoes
  • 6 oz. can tomato paste
  • 15 oz. can tomato puree
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Ground Black Pepper
  1. Saute onions and garlic in rendered lard or coconut oil in a 4-5qt pot, med heat. Stir often and cook until translucent and soft.
  2. Add all tomato products including juice. Lower heat to simmer.
  3. Add remaininging and stir often over low heat
  4. Cook about 1 – 1  1/2  hours to allow sauce to develop flavor.

Cook up a Spaghetti squash:

  • Cut squash in half
  • Clean out seeds
  • Place face down on a cookie sheet in a 350 oven
  • Cook until the squash becomes soft and easy to scrape out.
  • Add a couple pats of organic butter, your meatballs and sauce. mmmmm….mmm

There you have it another Paleo Dinner!

Turkey Meatloaf

July 17, 2011

 Recipe of the week:

Turkey Meatloaf (muscle UP with this high protein food)!

  • 1/4 cup low sodium chicken broth (or homemade broth!)
  • 1/4 cup diced sweet onion
  • 1/4 cup chopped broccoli
  • 1cup diced plum tomtatoes
  • 1 lb free range ground turkey
  • 1 tsp celery flakes
  • 1/2 tsp ground sage
  • 1/2 tsp dried thyme
  • 2 tsp worcestershire sauce
  • 1/2 tsp ground black pepper
  • 1 eggs
  1. Preheat oven to 350
  2. saute onion, broccoli in chicken broth until onion is traslucent
  3. Add tomatoes and remove from heat
  4. In mixing bowl combine remaining ingredients. Add vegetable mixture and mix.
  5. Butter loaf pan with pastured organic butter or cocnut oil
  6. Bake 40min or until golden brown.

Slice and serve with Roasted veggies

  • In oven skillet add your favorite veggies, sliced.
  • Add pat of butter and a couple pats of coconut oil
  • Add your favorite herbs
  • Bake for approx. 20 min. until just cooked through

I enjoy baking: Brussel sprouts, carrots, cauliflower, broccoli


Paleo Chili

July 17, 2011

Recipe of the week:

Paleo Chili

 Warm up to this classic chilli recipe (without the beans of course!)

  • 2 lbs ground buffalo
  • 1 cup chopped onion
  • 3 cloves chopped garlic
  • 2-4 Tbs fat (I use rendered pork fat)
  • 1 can chopped tomatoes (I use organic such as Muir Glen) 796ml
  • 1 can crushed tomatoes 796ml
  • 1 cup chopped organic mushrooms (browned in organic butter)
  • 6 strips pastured pork bacon (cooked up and chopped)
  • 4 Tbs chile powder
  • 1 teaspoon dry oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 1 cup water
  1. Brown ground buffalo with chopped onion and chopped garlic, in fat.
  2. Then add chopped tomatoes, chile powder, oregano, cumin, and salt, cooked bacon, cooked mushrooms.
  3. Add water, then simmer the mixture for at least two hours, until the meat is very tender and the tomatoes pretty much cook into the sauce.
  4. Four hours is not too much, but check to make sure it does not go dry.
  5. The better the chile powder you use, the more sensational the stew.
  6. You can also prepare in a crocpot with stew meat!

Serve with a salad


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