If you aren’t sick of me, I thought it would be fun to do a day in my life post. I love creeping on other people’s days (and what they eat) so maybe you’re the same?!

Here’s a look at my day yesterday… ps. thank you for all of your wonderful comments on yesterday’s post!


6:00am: Wake-up, go to the bathroom, brush teeth, splash water on face, drink water, put on running clothes.

6:30am: Eat a hard-boiled egg and drink some more water.

Hard boiled egg

6:45am: 4 mile run + sprints

4 miles and sprints

7:30am: Ride bike in basement.

7:50am: Make and drink post-workout smoothie (1/2 cup almond milk, 1/2 cup coconut water, 1 banana, 2 tbsp protein powder) and work on the Jumble… the last word stumped me.

Smoothie and jumble

8:00am: Take 3g of BCAAs, vitamins, shower and get dressed for the day.

8:30am: Get in the car and drive to doctor’s appt.

9:15am: At the doctor for a knee check-up – things look great!

9:45am: Buy salmon for dinner.

10am: Stop by Mom’s office for a quick visit and to eat some breakfast: chicken breast (just made it in a pan with coconut oil, salt, pepper and paprika) and steamed broccoli.

Chicken and broccoli

10:30am: Catch up on some work and coaching emails.

11:15am: Start studying. I’m working on my vegetarian nutrition course (specifically a chapter on soy protein and soy foods) and eat a snack: a hard-boiled egg with mashed avocado and some pepper slices.

Vegetarian nutrition and snack

1:30pm: Make and eat lunch: ground beef, spaghetti squash, brussels sprouts, kale and tomato sauce. Typical bowl of food… eaten while watching some Breaking Bad.

Beef bowl lunch

2:00pm: Finish soy chapter and complete lesson test.

3:00pm: Basketball practice for my high school team. I put in our man-to-man offense… thrilling, I know.

5:30pm: Home to shower and change clothes/get ready & make and eat dinner: easy baked salmon [recipe] and oven-roasted asparagus (just roasted in olive oil and pepper for about 20 minutes at 400F).

Salmon and asparagus

7:30pm: Celebratory banquet with the team I coached this summer. Love my girls.

9:30pm: Get home, put on PJs, watch Amazing Race Canada with mom and Grandma, eat a sweet potato and drink some tea.

Sweet potato and Amazing Race

10:20pm: Eat an apple.

10:45pm: Brush teeth, wash face, go to the bathroom, take magnesium. Read a few pages of “Breaking the Vicious Cycle”, finish this blog post and go to sleep.

Breaking the vivious cycle


Questions of the day…

Do you enjoy these posts too or should I just stick to the “what I ate” posts?

What did you do yesterday?


Keep in touch:

Twitter –> @thelilhoneybee

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Facebook –> The Little Honey Bee

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I’ve lost count on how many times I’ve updated my “about me” page. But I feel like I am finally happy with it (that is, until I change it again haha). As I work to build a career in the nutrition world and further connect with people, I think it is super important to share my story and how I got to where I am today – because I certainly was not always eating veggies, grillin’ meat, running or lifting weights. Sorry if you were excited for today’s post…

I’ve of course shared bits and pieces of this all over the blog – but it’s nice to have this written in one post and in one place. I hope you enjoy getting to know me a little better (and sorry for the redundancy you loyal readers, love you!) Any feedback or comments are always welcome :)


Hi, I’m Amy! I’m a former NCAA athlete, Twinkie eater and calorie counter. Now I’m into CrossFit, running, yoga and eating real food. I’m 23, single and live in Toronto, Canada. I love to travel, treat myself at Lululemon (or at the nail salon) and re-read Harry Potter until I’ve memorized every spell.

This little space is where I talk about eating and loving real, nutritious food (ditching nutrition dogma and processed gunk), staying active (moving our bodies to find strength and confidence) and most importantly: loving ourselves. I strive to be the happiest and healthiest version of me and hope to help in your journey to become the happiest and healthiest version of you.

Processed with VSCOcam with c1 preset

Chicago – 2014

I didn’t always live such a healthy life. I was always active but didn’t eat very well. Now I believe in fueling our bodies with delicious, nutritious real food. But let’s back up a little…

Growing up, I loved playing sports. I started to seriously pursue playing basketball in high school but my diet consisted of lots of nutrient-void carbs and sugar. I ate cereal with skim milk or bagels or toast for breakfast. Lunches were sandwiches or Subway. Dinners featured lots of pasta since it was fast and easy – and I was running to basketball practices/games/tournaments. I was in pretty good shape but I remember wishing that I could lose some weight or be thinner somehow but I never did anything about it. I was often getting injured and had bad acne but I overall felt healthy.

Amy high school

Israel – 2009

My hard work in the classroom and on the court lead me to study and play basketball at Emerson College in Boston, MA. But like most college kids, my lifestyle took a bit of an unhealthy turn. I drank more beer than water and frequented the pasta bar more often than the salad bar. I ate lots of pizza, Sun Chips, and dining hall food. Even though I was active, I was drinking a lot, eating a lot and started to pack on the pounds little by little, which I started to notice on my five foot frame.


Random party – 2010

Once I moved off-campus in my junior/3rd year, I started going grocery shopping, cooking for myself and learned about calories and counted them. I ate more real, whole foods but was also eating a lot of “diet and health food”: 100 calorie packs, frozen dinners, sugary-low-cal granola bars, protein bars, greek yogurt, fat-free everything. I also stopped eating red meat. On-top of playing basketball, I joined a boxing gym and started taking classes there a few times a week. I began to lose weight and I started to feel happier and more confident.

Before and after2

Left: 2009 Right: 2012

Before and after1

Left: 2011 Right: 2012

I graduated in May 2013 with a degree in Communications and Journalism. After graduation, I said good-bye to my friends, frat parties, Newbury Street and drove a UHaul back to my hometown of Toronto. Single. Living with my parents. Oh the glamorous life of a post-grad in the “real world.”

Amy uhaul

En route to Toronto – 2013

I fell in love with running and ate a mainly plant-based diet: lots of fruits, veggies, beans, lentils and whole grains. But I was blinded by conventional wisdom: eat less, low calorie foods, do lots of cardio, fit into the skinniest jeans, meat will give you heart disease, salt is bad for you, cholesterol will kill you.

I got prettyyyyy skinny, my skin began to break-out, I had digestive issues and developed some food sensitivities. Right before running my first half-marathon, I hurt my knee. I still ran the race but my body was telling me things.


October 2013

Well, it was time to listen. So, I re-evaluated my diet and workout regimen. I completed the Whole 30 and experienced very positive results – my skin and digestion dramatically improved and I overall felt better. I started learning more about food and how it fuels us and makes us feel. I cut back on the cardio and started lifting some weights – which terrified me at first… I didn’t want to get “bulky”. But I’m not.

Today, I have stopped counting calories and fuel and nourish my body with real food – you know, the food that’s always been food (none of that chemical filled stuff). My diet consists of: lots of organic fruits and veggies, organic chicken, wild fish, properly raised meat, organic free-range eggs, nuts, seeds, oils; some properly prepared grains, beans and legumes; and lots of dark chocolate.

Food prep May 31, 2014.jpg

I love food prep

I have eliminated processed foods and added sugars from my diet. I am mainly gluten free and dairy free – but I do enjoy a cinnamon bun or ice-cream every now and again! I make my food choices based on what feels best for my body and what works for me physically and intellectually. I aim for consistency, not perfection. I’m no gourmet chef but I try hard and keep it simple, healthy and delicious.

Amy Real Food Toronto box

June – 2014

I am currently studying to become a Registered Nutritional Consulting Practitioner (aka a nutritionist and health coach) and will be launching Honey Bee Health & Nutrition in January 2015 – I can’t wait to work with you!

Alive books1

Book worm

When I’m not geeking out on nutrition, I work as a freelance writer and coach girls basketball.



I love to WOD, clean and jerk (CrossFit obsessed), run (I’m training for my first marathon and I’ve run two half marathons: here and here) and do yoga (pigeon pose is my fave).

Amy Beach WOD

July – 2014

I am happy, healthy, confident and strong. Yup, I gained weight, but I feel better, my skin is clearer and I smile a lot more. I love being active but I rest when I am tired. I love running and doing yoga but I also love lifting weights. I ditched the diet mentality and simply nourish my body. I eat egg yolks, fat and reserve my measuring cups for baking.

Amy Fit Girl Tank

August – 2014

Amy Goodlife Half Action Shot - May 2014 copy

May – 2014

Amy Om TO 2014

June – 2014

So that’s my story but I am certainly far from perfect – we are all a work in progress. I hope you will join me for the rest of the ride.

Amy beer and grill.jpg

Beer guzzler to grill master


Questions of the day…

What’s your story? Okay, the short version :)


Keep in touch:

Email –> amylittlehoneybee@gmail.com 

Twitter –> @thelilhoneybee

Instagram –> thelittlehoneybee

Facebook –> The Little Honey Bee

Pinterest –> thelilhoneybee

Bloglovin –> The Little Honey Bee




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Hi guys, I hope you had a good weekend! It’s starting to feel like fall around these parts. Hello boots and scarves. And runny noses during runs. Yesterday, my favorite room-mate left to London for the year. Exciting for Les, sad for me. Is it time to visit yet? Back to just me and the ‘rentals. Okay, onto a happier topic. Fitness? Yes, I think so.



Spinning – 45 minute spin class.



3 miles + 5 x 200m sprints + 15 minute bike


My legs were feeling pretty tired so I didn’t do my exact speed workout but was happy with this sweat session.






14 miles.

14 miles2

After consulting with my wonderful and amazing coach, I switched my long run to Thursday knowing that my weekend schedule was a bit hectic and the weather forecast didn’t look too promising.

It was hilly, and windy, and I had to pee, and my nose was running but it was an overall good run. My knees still kinda hate the pavement but my body felt really good and my legs had lots of life at the end! (Unlike last week).

I fueled the run with a squeeze pouch of Baby Gourmet and a mix of water/coconut water. I had a few slurps of baby delicious-ness every few miles starting at 7 miles. I felt great – obviously the few dried cranberries last week didn’t cut it (and were kind of a hassle) so I’m glad I that this seems to work for me. I’m writing a post about all of my running gear and stuff so stay tuned.

Baby food



We warmed up and then did a billion front rack lunges (which I hate) and some core work before getting into the WOD:


Looks confusing I know. You have 14 minutes to complete: 33 over-head squats, 10 pull-ups, 33 burpees, 10 pull-ups, 33 shoulder-to-overhead. Then a 3:30 minute AMRAP of clean & jerk.

I did the over-head squats and shoulder-to-overhead at 55lbs and pull-ups with the red-band – completed it all in 10:17. Then did my clean and jerks at 65lbs and got 23 reps of those. 23×65=1,495. I surprisingly had lots of energy and was feeling really good.





Olympic lifting.

We warmed up with a 1km run and mobility. Then we did a bunch of fun stuff:

1) Full snatch – 8 sets x 3 reps (working on different grip distances)

2) WOD #1: 5 minute AMRAP of full snatch (I did 45lbs) + 16 skip lunges everytime you drop the bar (I got 40 reps)

3) Power clean & jerk – 8 sets x 3 reps (working on different grip distances)

4) WOD #2: 5 minute AMRAP of squat clean (I did 55lbs) + 7 burpees everytime you drop the bar (I got 24 reps)

Amy Clean

Be sure to stop by the blog tomorrow as I have some content I would like to share – then back to regularly scheduled programming on Wednesday :)

Have a great day!


Questions of the day…

What was your best or most favorite workout last week? 


Keep in touch:

Twitter –> @thelilhoneybee

Instagram –> thelittlehoneybee

Facebook –> The Little Honey Bee

Pinterest –> thelilhoneybee

Bloglovin –> The Little Honey Bee

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I love hearing from you and answering your food, fitness, nutrition, health and all other questions! Maybe one day you will actually want to work with me to achieve your health goals :)

Until then, hope you enjoy this Q&A video – sorry, it’s kindaaaa long (check out the questions and time stamps below the video so you can skip around if you want).

Have a great weekend!




1. Why are grains bad? [0:20 - 3:10]

2. How do you begin eating grain-free? [3:11 - 4:22]

3. What are some grain-free cereal options? [4:24 - 5:12]

4. Can you cut fruit and veggies in advance? [5:25 - 6:45]

5. Is frozen fruit as nutritious as fresh fruit? [6:50 - 7:28]

6. Thoughts on store-bought almond milk? [7:30 - 8:56]

7. What are the best nuts to eat? [9:00 - 10:05]

8. Does roasting nuts change their nutritional value? [10:06 - 10:25]

9. What’s the deal with peanuts? [10:26 - 11:06]

10. BCAA supplementation pre and post workout? [11:15 - 13:28]

11. At-home workout resources [13:30 - 13:48] 

Grain free recipes:


At-home workout resources:


All opinions shared on the Little Honey Bee are my own. I am studying to become a nutritionist but I am not a doctor or personal trainer. My blog posts are based upon my coursework, personal views and experiences. 


Questions of the day…

Do you have other questions for future videos?  



Keep in touch:

Email –> amylittlehoneybee@gmail.com 

Twitter –> @thelilhoneybee

Instagram –> thelittlehoneybee

Facebook –> The Little Honey Bee

Pinterest –> thelilhoneybee

Bloglovin –> The Little Honey Bee

Follow on Bloglovin

So after proclaiming my annoyance with all things pumpkin, I make these.

Cranberry Pumpkin Bites6

Oops. But I still feel like I am being a pumpkin/fall-rebel by maintaining my summer nail polish. And it’s just the seeds – no pumpkin purée or pumpkin spice so I don’t feel like a total hypocrite.

It’s almost two weeks of going nut-free and so far so good: no tummy-troubles and break-out free. Success. Okay after typing “break-out” I thought about Breaking Bad. Up until like 3 days ago, I’ve never watched it (I know, I know). But Lesley has been binge-watching it and now I am totally hooked. Note to self: don’t start an insanely-amazing-and-addicting-TV-series in season 4. Now I’m going back to season one…

Cranberry Pumpkin Bites9

Anyways, given my nut-free-ness, I sought out to create a delicious nut-free bite. Pumpkin seeds, dried cranberries, flaxseed meal and a few other simple ingredients make for this quick nutrient-dense snack. Sorry, but you do need a food processor for these guys. I think I am going to try my almond butter bites (no food processor required) with sunflower seed butter next time – seeds have so far been okay for me.

Cranberry Pumpkin Bites4

Hope you enjoy!

Cranberry Pumpkin Bites11


Cranberry Pumpkin Seed Bites

Ingredients (Makes 10 bites/balls)

  • 1/2 cup raw, unsalted pumpkin seeds
  • 1/2 cup flaxseed meal (ground flaxseed)
  • 1/3 cup unsweetened, dried cranberries (I buy this brand)
  • 2 tbsp. honey (vegan option: maple syrup)
  • 1.5 tbsp. coconut oil, melted
  • 1 tsp. cinnamon


1. In a food processor, blend pumpkin seeds and flaxseed meal until seeds are broken and combined.

2. Next, add the dried cranberries, honey (or maple syrup), coconut oil, cinnamon and blend until the mixture combines and is sticky.

3. Transfer mixture to a bowl and use your hands to roll into 10 golf-ball-sized bites – it is helpful to wet your hands with warm water if you are having trouble forming the bites.

4. Store in the fridge in an airtight container – will keep for a few weeks.

Cranberry Pumpkin Bites3


Questions of the day…

What’s your favorite part about fall?

Breaking Bad? Yay or nay?! 


Keep in touch:

Twitter –> @thelilhoneybee

Instagram –> thelittlehoneybee

Facebook –> The Little Honey Bee

Pinterest –> thelilhoneybee

Bloglovin –> The Little Honey Bee

Follow on Bloglovin