Category Archives: Health



To positively impact physical and mental growth through fun and challenging outdoor fitness classes. To inspire athletes of all abilities to exceed their perceived limits in a safe, team environment.


K44FIT fitness is designed to be suitable for all. Whether you are new to fitness, returning from a break, a world-class athlete, or somewhere in between. It is all about having fun with a group of like-minded people in Victoria’s great outdoors. It is scientifically proven that exercising out doors has a greater benefit than training inside. K44FIT 1 hour classes are held in parks and on beaches in Victoria BC. They require little equipment and will assist in the development of speed, agility, strength, stamina, and over all fitness capacity. Hey, but you don’t take our word for it. Come on out and see for yourself. No two classes are ever the same. The first class is always free!



Clean Eating

Our number one focus has always been health and wellness.  If you don’t have your health ?? 

Eat spray free  – true organic – non gmo – fresh fruits & veggies.  Eat away illness and age-proof your body with antioxidant foods.

Eat to Live & Thrive

When you are healthy it is very easy to see unhealth -D.Ward-

P.s always check the ingredient list before you put anything in your mouth.  When at a restaurant do not allow them to microwave the food. Order items that are fresh off the grill.

Love Nikki xo

Waffles – Healthy

Thankyou “The Candida Diet” for the amazing  recipe.  View more recipes

Gluten Free WafflesPrep time: 10 minutes

Cook time: 15 minutes

Total time: 25 minutes

Yield: Two 8-inch waffles


4 egg whites

4 egg yolks

⅓ cup canned coconut milk

2 Tbsp. coconut oil, melted

1 tsp. alcohol free vanilla

½ tsp. or 1 packet Stevia

½ cup coconut flour

½ tsp. baking soda

Pinch of salt


Preheat waffle iron according to manufacturer’s instructions.

In a medium bowl beat egg whites until soft peaks form, set aside. In a small bowl whisk egg yolks, coconut milk, coconut oil, alcohol free vanilla and stevia, set aside.

In a large bowl, add coconut flour, baking soda and salt, stir to combine. Add egg whites and egg yolk mixture to the coconut flour mixture, stir gently to combine, then let batter rest for 1 to 2 minutes. Pour half of the waffle batter onto a preheated waffle iron. Repeat with remaining batter.

Serve waffles topped with a little butter. If you are on the later stages of the diet, try the Granny Smith Applesauce below!


4 Granny Smith apples, peeled, seeded and quartered

1 cup water

2 tbsp. lemon juice

Stevia, to taste

Cinnamon, to taste


In a medium saucepan, combine apples, water and lemon juice. Simmer over medium heat, stirring occasionally, until apples become very soft and are falling apart, about 25 to 30 minutes.

Remove from heat, mash with a potato masher or pulse in a food processor for a smoother texture.

Add stevia and cinnamon to taste. Applesauce can be stored in covered containers in refrigerator for 1 to 2 weeks.

Enjoy ❤ Nikki 

Bear Hill

         Sunday hike up Bear Hill ~ beautiful 

          Bear Hill : approximately 30 min to summit. The park covers estimated – 49 hectares. Views of Saanich Peninsula, haro Strait, Salt Spring Island, James Island, Mount Baker, San Juan Islands and the park backs onto Elk & Beaver Lake trails. You will see wildflowers, western red cedar, Douglas fir, Garry oak & Arbutus, Turkey Vultures, Bald Eagles, Ravens … 

Enjoy Your Sunday 

🌟 Nikki 

Can’t Sleep




Sleep Issues ?

Avoid foods that have the below ingredients

 For more detailed information on MSG or Free Glutamates view  links: 1 2 3

MSG  ( MSG is just the sodium salt of glutamate)  or free glutamates as a flavor enhancer is found in highly processed foods.

Calcium Glutamate

Monoammonium Glutamate

  • Magnesium Glutamate

    Natrium Glutamate

    Yeast Extract

    Anything hydrolyzed

    Any hydrolyzed protein

    Calcium Caseinate

    Sodium Caseinate

    Yeast Food

    Yeast Nutrient

    Autolyzed Yeast


    Textured Protein

    Soy Protein Isolate

    Whey Protein Isolate

    Anything :protein




Glutamic Acid


Monosodium Glutamate

Monopotassium Glutamate

Calcium Glutamate

Monoammonium Glutamate

Magnesium Glutamate

Natrium Glutamate.


Names of ingredients they may contain or produce

processed free glutamic acid



Bouillon and broth


Any flavors / flavoring


Citric acid, Citrate

Anything ultra-pasteurized

Barley malt



Anything enzyme modified

Anything containing enzymes

Malt extract

Soy sauce

Soy sauce extract

Anything protein fortified


Aspartame and MSG are the two most common forms of excitotoxins.