lose weigh kelowna

Healthy Snacks

Healthy Snacks

What to stock up on for healthy Snacks In Kelowna

Leigh Carter Personal Training 


I get asked by pretty much every single person that i train what should i snack on during the day ? So i have started to compile a list of healthy snacks available. I will add to this as and when i find new things in the stores around Kelowna.


1. Apples & Almond butter

Simple quick and easy, get your apples fresh and organic and no more than one a day. We buy our almond butter in Bulk Barn, they have a great little machine at the back where you can make your own out of fresh almonds. Don’t go to crazy with the almond butter just put enough on to make it taste good.


2. Vegetables & Hummus

Carrots, Broccoli, Peppers, Cucumber any veg will do and don’t limit yourself on these you can eat as much raw vegetables as you like. Hummus is a great way to make these taste even better but make sure that you don’t eat a bucket full, as good as it is for you its quite dense in calories.



3. Avocado & Balsamic Glaze

Take one medium avocado and split it into two, drizzle on a little balsamic glaze and add cracked black pepper and Himalayan pink salt to taste. Eat it with a spoon straight out of its shell. This taste will blow your mind ! Amazing flavour and great nutritional value.


4. Brazils & Almonds

Keep them in your bag or in your car for a quick healthy filling treat full of goodness. Limit the almonds to 24 per day and the brazils to 12.





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5. Wholegrain Rice Crackers & Cottage Cheese

Top a few rice crackers with some cottage cheese for a good balanced healthy snack, you can also use a little almond butter or a slice of meat or fish of your choice.


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6. Turkey Sausages

A few of these low fat protein packed sausages will keep your belly happy till dinner time. These ones are from Costco and most other supermarkets stock similar ones.






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 7. Berries

Blueberries, Strawberries, Blackberries a cup full of these and small serving of almonds or brazils to balance out the sugars will fill you with the stuff your body needs!



8. Jerky

Get the stuff without the added sugar and the salt to a minimum, there are lots of places that sell fresh made so opt for that rather than the packaged one.







Contact Leigh Carter Personal Training today for your free consultation

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Breakfast smoothie

Breakfast smoothie and daily supplements

Leigh Carter Personal Trainer Kelowna 


I keep getting asked by my clients if i can start to post the recipes of the food that i make at home so that they can give some of them a go. I don’t admit to being a great cook but i do understand what things a meal should contain and over the many years of feeding myself i have worked out a million and one ways of making the simple whole ingredients taste good. I also have a very small attention span so most of my meals can be prepared and cooked in no time at all. So i will start today with my current breakfast and will include the supplements that i believe to be the only ones you should need to take. From now on i will make sure that every new recipe i cook is posted here in the nutrition section of my site.

Breakfast smoothie


  • 250ml egg whites (carton contains 500ml so makes 2 smoothies)
  • 1 cup blueberries
  • 1 Banana
  • 1 Spoon full of hemp hearts (or linseed)
  • 100ml-200ml milk preferably organic 2%

Optional ingredients: 

  • Spirulina
  • Wheat grass
  • Chorella
  • Alfalfa Powder

I will go into some more detail about why these lovely green powders  are great for you in my next article just a little spoon full of each will do otherwise the smoothie starts to taste a little questionable !

As for daily supplements here are my must take list, again i will go into more detail about why these are your essential supplements

Daily supplements :

  • Vitamin C 1-3000mg daily
  • Vitamin D 1-5000IU daily
  • Fish oil (cod liver) omega 3 1-3000mg daily
  • Probiotic 1 tablet
  • Psylium husks i take these just in the morning and take the minimum required dosage

The photos below show you what brands i use and will hopefully give you a better idea of how to put the shake together.



Contact Leigh Carter Personal Training Kelowna for your free consultation  

Breakfast Smoothie

rose valley personal training

Rose Valley Personal Trainer

Rose Valley Personal Trainer

Leigh Carter Personal Training Kelowna


On a recent trip over the bridge to the west-side my wife and i stumbled upon the lovely area that is Rose Valley. As with all beautiful places my wife immediately asks me if we can buy a house there please. My usual response is “yes of course ill buy you two”. Whilst there we took a walk with our two dogs, a friend also joined us with her giant hound. As a keen fisherman i made sure we took the path all the way up to the lake so i could see if there was anyone up there catching anything. The area is quiet and tranquil, a perfect setting for spending hours hiking and fishing. The houses in the area are new and very good looking and it has a great school so perfect for what seems like a lot of families to locate themselves. As a Personal Trainer areas like this are great as there are usually lots of families with mums and dads who are interested in keeping themselves in shape so that they can keep up with there kids ! So this leads me to my offer of 50% off for the people of Rose Valley in an attempt to rustle up as much business in the same area as possible, and just maybe i might be able to buy my wife that house she wants ! Please take a look around my site and it will tell you all that you need to know about me. I am a personal trainer of 15 years experience and have lived most of my life in London England. If you would like to chat to me and have a trial session then please don’t hesitate to contact me and i will gladly drive over and go through with your what I can do for you. I am a fully mobile trainer and can work from your house (you do not need a gym i bring the equiptment to you) garden or nearby gym. My results are guaranteed and i have a proven track record. References are available on request and i am fully insured and certified.

Contact me today on 250-681-2209

Rose Valley Personal Trainer

Leigh Carter Personal Training Kelowna

Kelowna Personal Trainer

Are you getting enough fibre

Are you getting enough fibre ?

Leigh Carter Personal Training Kelowna


Including enough fibre in our diets is primarily essential for healthy bowel function, but studies have also found that getting your recommended daily allowance (RDA) can reduce the risks of certain health issues such as cancers, coronary heart disease and obesity.


Dietary fibre can also help obesity by slowing down digestion (keeping us fuller for longer) and helping the release of glucose and insulin. Soluble fibres have been shown to help normalize serum cholesterol levels by binding directly to cholesterol, decreasing the chance of re-absorption and promoting excretion.


There are two types of fibre – soluble and insoluble. Soluble fibre can be digested by your body.

Foods that contain soluble fibre include:

  •  oats, barley and rye
  • fruit, such as apples, pears, citrus, strawberries
  • root vegetables, such as carrots and potatoes
  • golden linseeds


Insoluble fibre can’t be digested, it passes through your gut without being broken down and aid the movement of other foods through your digestive system.

Good sources of insouble fibre include:


  • brown rice
  • lentils, pulses
  • wholegrain cereals, wheat bran, oats
  • nuts and seeds (except golden linseeds)


Get more fibre in your diet by:


  • eating at least five portions of fruit and vegetables each day
  • making wholegrains the rule and processed grains the exception
  • starting the day with a high-fibre breakfast cereal (bran, oats or wholegrain) topped with dried or fresh fruit. Choosing wholemeal, wholegrain, granary or multi-seed bread.

Adding legumes such as kidney beans, lentils and chickpeas, which have a large amount of dietary fibre, to stews and casseroles.


Contact Leigh Carter Personal Training today for your free consultation

 start building a better body for your future 

are you getting enough fibre ?

Personal Training Kelowna

Frozen Vegetables

Frozen Vegetables

As good as fresh ?

 Leigh Carter Personal Training Kelowna


So many decisions to make in the supermarket, one being fresh or frozen. Fresh is a popular choice. But frozen fruit and vegetables can be healthier, with higher levels of vitamins and cancer fighting antioxidants, than leafy ‘fresh’ produce. Two independent studies found more beneficial nutrients in everything from frozen broccoli florets and carrots to blueberries. Produce can lose up to 45% of its essential nutrients during the journey from farm to table—a period that can last as long as 16 days. They then sit in the fridge at home for days before being eaten. Over the days, they gradually deteriorate, slowing losing some of the nutrients associated with leafy greens and fruit. By contrast, vegetables and fruit sold in the frozen cabinets are chilled soon after harvest and so retain higher levels of vitamins and antioxidants until they are eaten. Frozen produce is also available year-round, and in most cases is cheaper than fresh. So don’t pass the freezer by, include some of this nutritional produce in your trolley.

At Leigh Carter Personal Training we pride ourselves on giving helpful and usable nutritional advice. Choosing the right foods and eating the right amount is not always easy so why not let someone else help you make the right decisions that will get you achieving your health and weight loss goals faster and more effectively. Contact us today for your free consultation.


Leigh Carter Personal Training Kelowna

Frozen Vegetables