Cauliflower Crust Pizza

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cauliflower pizzaLove your pizza but want need to find a healthier option to your thick crust, fatty meat options? How about using cauliflower as your crust. You have to trust me with this one … I am not a cauliflower lover but this works! Just make sure to cook your crust before you add your toppings or it will be soggy. (The pizza is the picture was done for a family and includes chicken, lean ground beef and veggies on the adult side. Who’s says your whole family can’t eat healthy?!?).


• 1 cup cooked, riced cauliflower
• 1 egg
• 1 tsp. dried oregano
• ½ tsp. crushed garlic
• ½ tsp. garlic salt
• Olive oil (optional)
• Pizza sauce, shredded cheese and your choice of toppings
• Small amount of low-fat cheese

To “Rice” the Cauliflower

1. Take one head of fresh cauliflower, remove stems and leaves and chop the florets into chunks.
2. Add to food processor and pulse until it looks like a grain (do not over-do the pulse or you will purée it). If you don’t have a food processor, you can grate the whole head with a cheese grater.
3. Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes (some microwaves are more powerful than others, so you may need to reduce the cooking time). There is no need to add water as the natural moisture in the cauliflower is enough to cook itself. (One large head should produce 3 cups of riced cauliflower.

To Make the Pizza Crust

1. Preheat oven to 450 degrees. Spray a cooked sheet with non-stick cooking spray.
2. In a medium bowl, stir together 1 cup cauliflower, egg and small amount of mozzarella. Add oregano, crushed garlic and garlic salt. Transfer to the cookie sheet and using your hands, pat out into a 9” round.
3. Optional: Brush olive oil over top of mixture to help with browning.
4. Bake 450 degrees for 15 minutes.

To Finish the Pizza

1. Remove crust from oven and add your favourite pizza sauce, toppings and cheese (if desired).

2. Place under broiler at high heat just until the cheese is melted (approximately 3-4 minutes).


The Top Five Things To Do During the Last Few Days of your Pregnancy (First Time Moms)

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bathroombreakOK, it’s official. I SUCK at blogging. Well, maybe not the blogging part but certainly taking time to actually write the thoughts that are in my head. Whenever I think of an idea I would like to write about, I jot it down a piece of paper … which now has about 80 ideas … and this is my fourth post in two months. I have to get my act together.

A beautifully pregnant friend of mine posted today that she is past her due date and is getting impatient. Before I knew it, I wrote a novella of a comment for her. Ok, if I could take the time to do that, I can take the time to post here. Here is my comment to her and is for all those first time Moms-to-Be out there. I can see the moms of the group nodding in agreement now! ENJOY!

Top Five Things You Should Do During the Last Days of your Pregnancy

1. Decide you are going to leave the house and drive somewhere … then do it right away without having to pack half your house to take with you.  REALLY pay attention to how quick and easy this is. 🙂  Oh, and while you’re out, enjoy not having to look in your rear-view mirror two million times to make sure everyone is ok, pick up a sippy cup or toy off the floor (while you are driving…fun), stop on the side of the road to feed someone (or change a poopy diaper…more fun) or sing to a crying baby (making up words as you go along …”hush little baby we are almost home, please stop crying…la la la…”  OH, and listen to the music you want without having to listen or sing the “Wheels on the bus!”

2. Use the washroom and take a shower and pay CLOSE attention to how quiet it is without anyone crying for you, yelling out your name, opening the shower curtain or sliding their fingers under the door.

3. Go to a restaurant and enjoy a peaceful meal! Oh so blissful.

4. Go to a movie without having to pay TWO ARMS AND TWO LEGS. (just the regular arm and leg for the movie and popcorn – no babysitter)

5. Flip through the channels and DO NOT stop on Treehouse or Disney Jr. Watch whatever YOU want to watch. Toopee and Binoo (and similarly annoying voices will be there soon enough).

Bonus: Take time to write a blog post without a two and half year old destroying a play room or a 9-month old pulling on your pant leg! (Not that it is happening as we speak or anything).

Moms-to-be, this is all meant for fun but I know in a couple of months you’ll think about this post and smile! All this being said, I ADORE my children and wouldn’t trade mommyhood for anything … well, maybe the bathroom one. 😀 I wish you a peaceful day, a smooth and quick labour and delivery and most of all, a healthy and happy baby.

Six Week Body Fat Meltdown – Starts Sep. 30th

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Hey everyone.

The next 6-week Body Fat Meltdown will begin next Monday, Sep 30th and I’m offering it FREE to all current members.

This is a strict six weeks to help you see significant results in a short period of time but is ONLY for those who are committed 120%! This is not a lifestyle that I would expect anyone to do longterm but I promise if you focus and stick with it for the entire six weeks, you’ll be thrilled with the changes!

If you are interested in taking on this challenge, please send me an email me with your goal for the six weeks and what you intend to do to make it happen. You need to be SURE about this. There will be no “trying”. You will either do it or you won’t.  Im expecting fantastic results from you.

I’m looking forward to hearing from you! I know you can do this. Do YOU?

Weight Loss Videos are Now Available!

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It’s not easy losing weight. I know it is hard. I live with trying to keep my body in good shape everyday. And just having my third child six months ago, I regret to say it is NOT is great shape at the moment…but I AM working towards it and I WILL get my body back. Feeling unhealthy and not being able to fit into 75% of my closet is definitely not an option – so I have to do what it’s going to take to get it off.

But why do so many people struggle? A recent poll on my Facebook page revealed a number of reasons why we struggle to stick with our weight loss plans. Here are some responses….

  • I didn’t have time
  • Don’t have a good support system
  • No discipline
  • Giving up too fast because life gets in the way
  • Because people view it as a diet and not a lifestyle
  • Not surrounding yourself with a good support system
  • Not making yourself a priority

I was so glad to see some of these listed, especially the support system! It’s good to know that people do understand one of the biggest reasons we struggle is we don’t have the right kind of support or we don’t surround ourselves with the right kind of mentality. Easier said then done for sure! It goes to show though, is MIND is so very important when it comes to weight loss. We change our attitude and we can change our path!

I’d like to share something special with you and I have to be admit, I’m VERY nervous about this but I feel it needs to be done. I’ve created a video workshop series called “Avoiding Weight Loss Pitfalls”, where I will walk you through some of the most common reasons why we struggle to lose weight. Some you’ve heard before but others you may not even know.

In order to gain access to this videos, please visit my website at and you will be directed to my videos! You can also see the introduction videos below and click on the link once it appears in the video. I’ll see you soon and thank you so very much for visiting today.

A Personal Trainer is a Person Too!

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If this is your first time visiting, welcome! Feel free to read my very first blog post from a few days ago for an overview of what you can expect from me and this Blog. Once you are done, feel free to come back and we’ll get started on today’s topic. This particular topic is very dear to me (as will become obvious as you start to read) and will hopefully give you a little more insight into what makes me tick and how, regardless of the career I’ve chosen as a personal trainer and fitness educator, I’m not that different from you.

I’m sure you recall my “normal” comment from my first post. I chose to become a Personal Trainer for a couple of reasons. (1) Because I have a passion for helping you live a healthy life and make huge changes, and (2) Because there is no greater motivation to stay in shape yourself when you have people ‘expecting’ you to be the Pro. And that’s the truth folks! Most trainers will never tell you reason #2, but it’s there!

Yes, I am a Personal Trainer and with that position comes a lot of expectation but you see, I am a VERY normal woman with very normal struggles. I am NOT a Size 2 fitness model who eats only to fuel my body, who wakes every morning with a spring in my step as I eagerly tie my shoes to run a 10K to an early morning Zumba class before spending the rest of my day bouncing joyfully between clients, fitness classes and the weight stacks, finally finishing my day with a tasty protein shake and a hot yoga class. OK. Typing that just made me tired. But be honest, that is what we picture Personal Trainers doing right? Well friend, I must be honest … this is NOT my life! First, I L.O.V.E. food…too much! I understand the need to eat to fuel your body but I also understand what it is like to eat because you are hungry, bored, sad, happy, or virtually any excuse you can think of to eat. I also DON’T always like to exercise. GASP! I know!! Sometime as I drag my sorry, tired butt out of bed, carrying my shoes in my hands so I can tiptoe past my kiddies bedrooms, terrified (or perhaps hoping I will some days) wake them before I get a chance to start any sort of exercise – which is inevitably cut short by the sounds of children eager to get their day started. Ah, perhaps I’ll exercise later … if I manage to keep everything and everyone together today and still find the energy after everyone goes to bed tonight to finish my workout. Cause that happens ALL the time. LOL. Are you starting to get the picture?

Let me say it again. I AM NORMAL! Whew, glad I got that off my chest!My Cartoon

Why am I telling you this? Because I believe that being “normal” puts me in a much better position to talk to you and help you on your own path to wellness. I have a slight edge over some of my beautiful fellow fitness professionals (who I have tremendous respect for) but who have never had to struggle with their weight, who live to exercise, or have never had to witness what happens to their body when they have one, two and three children! Yikes!!  I am better able to connect with the struggles of so many people in our society because I GET the struggle but I also GET how great it feels when you can reach your goals.

Stay tuned in the coming days and weeks as I discuss what I believe to be the major factors in finding your own journey to wellness.

Plus, this is a special week as I am launching my updated and popular online fat loss program. I’ve been working very hard the last few weeks on my website, Handbooks and videos and I can’t wait to release it this week, along with lots of freebies, discounts and prizes!

Chat soon!

~ Deborah

To Blog or Not to Blog … Here we Go!

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onlinefatloss-helloworldI’ve debated starting a Blog many times in the past but what I felt was a lack of time, coupled with some negative self-talk that nobody would want to read what I have to share, or worse, that they would hate what I had to say, held me back. It wasn’t until at a get-together recently, I was introduced to a new friend and shared what I “do” for a living that I started to think differently. This wasn’t just an “Oh, you’re a trainer, how do I lose weight?” type of conversation … yes I have those as well. But this beautiful lady was truly interested in WHY I was a personal trainer, WHY I wanted to help people and she kept commenting on how NORMAL I actually was. (more about this in my next post).

Now to be honest, I try not to talk shop too much when I’m at social gatherings because as soon as people realize I’m a personal trainer, they either fear that I am going to start an impromtu fitness class, or the snack table becomes a place of guilt, shame and “Look Deborah, I have some veggies on my plate!”. I usually pre-empt this by being one of the first to take a chip and scoop up some dip saying how delicious it tastes and thanking the hostess for all her or his hard work! Besides the fact that I really DO LOVE chips and dip, it also breaks the ice and let’s everyone know I am not in a place to judge their eating tonight! What if I stopped getting invited to parties because nobody would eat in front of me?!? The devastation!

But this particular conversation was different. As we chatted about weight loss struggles, overcoming food temptations (we were still near the chip bowl, blasted thing!), the love-hate relationship with exercise, and how great success feels, I continued to see her smile and chime in, “That sounds just like me”, “Oh, that is definitely my biggest challenge”, “That is such a great tip” and “Are you sure you don’t mind me asking you all these questions?”. This of course was a wonderful ego boost for me (because let’s face it, with three children, a busy husband and no boss to tell me I did a good job), sometimes my self-esteem needs a little boosting too! But more importantly, it made me realize that I just might have something interesting to say and perhaps there are other people out there who could be interested as well. Perhaps it is even just the two of you (*waving hi*) and that’s ok!!

So what do I plan on posting about? Well, pretty much anything that I feel could potentially help someone out there try to be fit, healthy and happy. “Wellness” mean many things so that leaves a lot of ground for me to cover.

Which leads me to my offer to you. I do hope there will be times that my posts will resonate with you but if there is something in particular you would like to see, or perhaps a topic you have a question about, PLEASE do not hesitate to email me at I would be happy to write about it!

It is my goal that some of the advice I give, will stick with you and help you make the changes you need in your life to reach your goals. But I also understand there will be times when you will think I’m completely out-to-lunch (a well proportioned, healthy lunch of course but out-to-lunch nonetheless) and you may not necessarily agree with me.

And that’s perfectly ok as well. It’s ok to have a difference of opinions! There are so many conflicting studies, professional opinions, weight loss program, trainers, fitness instructors and even the wannabe Trainers (aka the bicep curl expert), that we can’t ALL be right ALL the time! I promise to give you my honest opinions on what I believe in my heart to encompass healthy living and “wellness” and I ask that you respect my opinions and the opinions of others by keeping all conversations and comments respectful. If you have something kind to say or even a little constructive criticism, please feel free to share. But, I do monitor posts and I will not post any comments that are meant to hurt or disgrace any individual or group. If you try to post it, I promise you it will NOT show up. I truly would love this page to grow to be a place that you can feel safe to visit for honest and NORMAL advice on what it takes to be fit, healthy and well. I invite you to join me on our journey to wellness.