Meal Prep Time

Dejah here!

This week we’re going to be talking about the amazing wonders of meal prep. I will go into depth as to why I think people should meal prep, I will give a step by step on how to meal prep and, I will also show you what I eat throughout one of my weeks of meal prep along with the shopping list that goes with it.

Why should you meal prep?

Meal prep saves you a lot of time. Let’s be honest… life gets pretty busy, the last thing you want to do is struggle to find the time in your already busy day to prepare something to eat. Everybody loves food that is quick and easy to get, sadly many people believe that this means going to a fast food restaurant but that is not the case. Doing meal prep allows you to have those already made meals throughout the week without worry. As a student-athlete I find meal prep very beneficial, I spend a percentage of my day at school, another part at cross-training and another part on the mats practicing and having already prepped meals saves me so much time. Meal prep is very helpful when it comes to weight management. I’m in a weight-classed sport with that being said maintaining a specific weight is very important. Since you are the chef of your meals you have 100% control as to what goes into the food you make, You also have 100% control of your portion sizing. Knowing exactly what foods you're putting into your body and the amount of it are two crucial elements when it comes to weight management.

How to meal prep?

Choose a day

You want to choose a day that you are the least busy, for me its Sundays. Once you have your day, dedicate 2- 4 hours of that day for shopping, cooking and preparing your meals for the upcoming week.

Plan your meals and create a shopping list

Once you know what you want to eat for your breakfast, lunch, dinner, and snacks you are all set and ready to create your shopping list. Having a shopping list makes the shopping process much faster, you want to base that list around the meals that you are going to be making for the upcoming week. *Be sure to include containers to package the food in.

Start cooking

At this point you should have a tidy cooking area, you should know what you’re going to be making and you should have all the ingredients… all that is left to do is to get cooking. I always start with the things that have to be baked such as baked sweet potato or baked chicken breast these normally take the longest and you can simply pop it in the oven set a timer and forget about it. Then you can start chopping any fruits and veggies that are going to be used in the meal or as a snack. After all that you can follow the recipe and cook whatever else has to be made keeping in mind that you are cooking 5-7 days worth of food, so make a lot.

Measure and pack

This is the final step and I find the most fun. There are three ways you could measure out your food. You could use a food scale, using a food scale gets your measurement as accurate as they come. If you don’t have a food scale you can use good old fashion measuring cups, using measuring cups will still do just as good a job as using the scale it just won’t be as accurate. Lastly, you can simply just use your eyes to estimate the measurement.


One of my meal plans

Breakfast (9:00 am)

  • ¾ oats with peanut butter and bananas

  • a boiled egg

Post workout snack (11:00 pm)

  • Protein shake

Lunch (1:00 pm)

  • ½ cup of extra lean ground beef

  • 1 medium sweet potato baked

  • Cup of broccoli, cauliflower and carrots

Mid day snack (3:00 pm)

  • Apple

  • ½ an RX bar

Dinner (5:30 pm)

  • Glory bowl salad (chicken, sweet potatoes, beets, bell peppers, zucchini, avocado, spinach and romanian lettuce topped with glory sauce.)

Post practice snack (9:00 pm)

  • ½ an RX bar

  • Greek yogurt

My shopping list

I normally meal prep for 6 days out of the week with that being said I shop according to the amount of days that I will be prepping for.

  • 6 Bananas

  • Oats

  • Eggs

  • Greek yogurt

  • Whey protein powder

  • Extra lean ground beef

  • 3  large sweet potato

  • Broccoli, cauliflower and carrot mix

  • 6 apples

  • RX bars

  • Chicken

  • Spinach

  • Romanian lettuce

  • Beets

  • 3 Bell peppers

  • Zucchini

  • Avocado

Enjoy :)

Facing Failure

In July 2016, I had the opportunity to go to my very first international tournament, the Ohio State Fair. Although not very far from home, I was bursting with excitement at the thought of all that I would accomplish. Getting to a place where wrestling outside of Canada was a possibility was no small feat. I had begged my mother to allow me to wrestle for almost a year and had been giving the sport all I had after receiving the go ahead. More than my high school training, I had begun training with Beat the Streets in 2015 on the weekends and over summer breaks.

The Ohio State Fair was specifically notable to me because of the disappointment I felt the year prior. That year, despite the effort I felt I was putting in, I watched all my new teammates attend without me.


But July 2016 would be my time to shine. I had teammates wrestling along side me and ones who came just to support me. The confidence and love I felt was unique and uplifting. Unfortunately though, my joy was short lived once the tournament began.

Folk-style. Not a friend of mine. In America, unlike most countries, they participate in folk-style wrestling instead of free-style. In folk-style, the referee does not call the wrestlers up after a take down. They must continue wrestling until the athlete who was taken down fights back onto their feet OR until the match is ended by fall or superiority. The latter was what brought about the end of my matches.

More than this, American wrestling is distinct in another aspect. Girls and boys both face each other. And not just at a young age, but well into high school, girls and guys must face one another. So in short, you can say that the Ohio State Fair wasn’t quite what I’d trained for.

Day 1 of the tournament I faced 4 different guys and was pinned in 4 different ways. Well over a minute of every match was spent with me bridging off my back ultimately to no avail. The next morning I woke with a strong pain in my shoulder and another day of wrestling ahead of me.

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Day 2 of the tournament didn’t go any better than the first. Although this day I got to face girls, there were so few of us that the pools had a very wide range of weights. The pool of 3 that I was in consisted of a team mate a weight class above me who hadn’t wrestled the day before and an American girl well over my weight. My first match was with the American and I was winning 9-0 until I was re-rolled and trapped in a pin. Emotionally and physically drained as I was, the match with my teammate did not go any better.

And so I walked away from a tournament I had put so much hope into having lost all 6 of my matches and ultimately placing third out of 3.

One day, even if it’s several years later, after moving on, you will look upon those moments fondly for what they gave you and showed you about yourself.

The point in sharing this though is that now, in 2019, all that is to me is good story. I’m still wrestling and I’m still working hard and that defines me more that the fact that I have, and will continue to fail. So, in moments where you aren’t succeeding in the ways you’d hoped for, recognize that it is part of your journey. And hope that one day, even if it’s several years later, after moving on, you will look upon those moments fondly for what they gave you and showed you about yourself.

Much love,


Outdoor Workout Video

Simi Here!

This summer is just starting up and it’s looking to be a hot and beautiful one. So why stay inside of a gym to get all your exercise in? Exercising outside can be a fun an exhilarating change of pace so make sure to try it out at least once this summer. Check out this dynamic and quick workout for a place to start. Have fun!

Dynamic Warm Up

Warm up with any variety of movements to raise your heart rate, get you warm, and stretched out.

Here’s a sample of a warm up:

  • Jumping Jacks

  • High Knees

  • Butt Kicks

  • Arm Circles (small, medium, large) and Arm Stretches

  • Split Stance Reaches (front, middle, back)

Circuit x3

Field X’s

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  • Create a box in your mind on a field of your choosing

  • Run 3 edges of the box and then diagonally across it

  • Repeat for opposite diagonal

  • 1 2 3 4 2 (blue) 2 1 4 3 1 (red)

Bench Jump Squats

  • 10 reps

  • jump up onto bench in squat position


  • 1 minute

  • Keep your head up and body a straight line

Bench Push Up

  • 10 reps

  • Keep good form (head up, body in a straight line)

Bear Craw Shoulder Touch

  • 10 reps each side (20 touches)

  • Speed is not important, keep your body steady as you do these

Hand Stand

  • 3 hand stand attempts

5 Simple Healthy Breakfast Ideas 

Dejah here!

This weeks blog is going to be about the best meal of the day… BREAKFAST! I believe that it is very important to start off your day with a nutritional breakfast and of course a positive attitude. I’m going to be sharing 5 of my personal favourites.

Peanut butter banana Oatmeal

I swear that peanut butter and banana’s were made for one another.

This breakfast is a fibre packed choice and will leave you feeling full and satisfied.

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  • 1 Banana

  • 1 TBSP of peanut butter

  • 1/3 of oats

  • 1/2 of water

  • 1/2 TSP of cinnamon

  • 1 TSP of chia seeds

  • 1/4 almond milk (any kind of milk)


Step 1: Pour the oats in a bowl then add cinnamon, chia seeds, peanut butter and water… give it a good mix.

Step 2: Place in microwave for 1 minute.

Step 3: Add the cold almond milk and give it a mix.

Step 4: chop up the bananas then top the oats with the chopped bananas add additional peanut butter if you want.

Step 5: Enjoy

Greek yogurt and granola with fruits

Greek yogurt is so nice and thick and is an excellent source of protein.

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  • 1 TBSP of honey

  • 3/4 of plain greek yogurt

  • Strawberries

  • Black barries

  • Raspberries

  • Granola ( from local store)


Step 1: Chop and wash the berries

Step 2: Mix the berries with the honey.

Step 3: In a cup put a layer of the yogurt then a layer of granola then a layer of the berry mix and repeat twice.

Step 4: Enjoy

Apple Kodiak flapjacks

Who doesn’t like a good FlapJack! Kodiak flapjack pancake mix is made with whole grains and is high in protein and can be topped off with just about anything.

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  • 1/3 of kodiak flapjack mix

  • 1/3 of water

  • 1 apple

  • 1 TSP of vanilla

  • 1/2 TSP of cinnamon

  • TBSP of honey


Step 1: Grate the apple

Step 2: In a bowl mix the kodiak flapjack powder, water, vanilla and cinnamon.

Step 3: Add the grated apple to the flapjack mix.

Step 4: Heat a pan then pour half the batter on the pan. Flip when the surface starts to bubble. Pour the rest of the batter to create the second pancake.

Step 5: Top the two flapjacks off with the honey.

Step 4: Enjoy

Mean Green morning shake

This breakfast choice is for when you have limited time in the morning. You toss all the ingredients in a blender and you’re all set to go!

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  • Handful of spinach

  • 1/3 of plain Greek yoghurt

  • 1/2 frozen banana

  • 1/4 frozen mango

  • 1/4 frozen peaches

  • 1/4 frozen pineapples

  • 1 cup of a base (water or coconut water)


Step 1: Place all the frozen fruits, spinach and yogurt in the blender.

Step 2: Add the base and blend everything until smooth.

Step 3: Enjoy

An omelette with a side of toast and fruit

Omelettes are truly amazing you can add anything from meats to veggies to cheeses in them.

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  • 1/4 small onion

  • Handful of spinach

  • 2 eggs

  • 1 TBSP of milk

  • 1 TBSP of feta cheese

  • 1 TSP of coconut oil

  • Pinch of Salt and pepper

  • 1 slice of toast

  • Fruit of your choice


Step 1: Add coconut oil to a heated pan and sauté the spinach and onions on mid heat.

Step 2: In a bowl beat the two eggs and milk together.

Step 3: Add the feta cheese, pepper and salt to the egg mix.

Step 4: Pour the egg mix onto the pan with the sauté spinach and onions.

Step 5: Once the edges becomes  cooked and the centre is still a bit runny fold the omelet in half and continue to cook for another minute or two.

Step 6: Serve the omelet with toast and a side fruit.

Step 7: Enjoy

What I think makes a good wrestling partner

Tarnpreet Here!

A good wrestling partner is someone that always has your back. They are honest about your flaws, they help you improve your techniques through feedback, they are hardworking, and help you concentrate. On the mat, you and your partner give it your 100% and scrap things out. However, off the mat we are good friends and very supportive of one another. A good wrestling partner is essential to improve in this sport and to reach your true potential.


The role that I see wrestling playing in my future

Tarleen here!

I see wrestling helping to build me as a person on and off the mats. This sport has instilled honesty, patience, consideration and integrity inside me. I have learned to deal with my losses, and have become a wiser wrestler from the 3 years I have been with Beat the Streets. There are levels to this sport and I have learnt to trust the process, and believe in myself. Wrestling is a fine sport, although it’s time-consuming and with that, I have learned to manage my time to prioritize my homework. I always try to keep in mind “Don’t let wrestling get in the way of your education” – wise words said by a wise man. Although school is important, I’m a good student and get good grades but wrestling is equally as important however its far more unforgiving.



In the future wrestling will take me far in life. I believe I am a promising wrestler and one day I desire to become a Sikh woman Olympic champion and World Champion with my twin sister. I know that sounds cliché, but I am willing to get comfortable with the uncomfortable and do things others aren’t willing to do. Because of Beat the Streets my technique is incomparable to any other girl my age. In the future, I hope to become a pharmacist and because of the lessons I have learnt in wrestling, that should be effortless. I will know how to balance my life, remain calm under pressure and just be an all-around badass, and hard worker. 

A Letter to a New University Athlete


For the last 2 years I have had the amazing opportunity to train as a university athlete. However, while still in high school, I saw the transition as daunting. I was recovering from an injury, didn’t know many people who were wrestling in university and I had hardly stepped foot on a campus. Beyond the athletic side of things, I was terrified that the academics would be too overwhelming in and of themselves. All in all, I was racked with doubts and questions. Reflecting on how I must have been feeling this time two years ago, here is what I would have liked to have been told:

Dear You,

First of all, congratulations on all that you have done up until this point. You’re in the final stretch of many years of early mornings and seven hour days and you should be proud of all that you’ve accomplished in that time. I know you’ve got your sights set on what’s next but never forget that you’re doing a good job.

University. It’s easy for something full of so many unknowns to seem scary. Trust me when I say that it’s not as bad as it seems but more than that, trust yourself.

You are perfectly capable of mastering all that is ahead of you. First year is made up of just that, people in their first year who know just as much or less than you do about what this journey has in store. The only way to really get ahead is to believe in yourself. Start actively combating any thought that might be holding you back. Respond to and challenge your negative thoughts with hope and confidence.

From my own experience with university, here is what I’ve realized about the areas in which I was worried I would flounder:


The material is made for someone coming out of high school and with appropriate effort, you will excel. You are more capable than you realize and deserve to be where you are. Stay on top of things and NEVER hesitate to make the most of every resource in place to help you. Do your studying on time and in help centers, ask questions, and be excited when you can be.


I have found that in the right environment, you don’t have to be the fastest, most experienced, or most technical to be a great wrestler. To have a good experience all you need to do is show up and be ready to be coached. Don’t be afraid of being happy to be training where you are! Coaches will appreciate an athlete that is coach-able and carries a good attitude - you do not have to be the best. Even if the environment is not all that it could be, you can change your environment with positivity and character instead of being changed by it. But trust me when I say that regardless of how terrible you might think you are starting out, stick to it and you will admire all that you will do. It’s not over until you give up.


Be yourself and find the joy that you have within you. The more at peace you are with who you are, the more beautiful the people you attract.

So in short, it will all be okay.

With love,



Beat the Streets Toronto After School Program

It was another great year for our after school programs all because of our wonderful staff and volunteers putting in a great effort. Thank you to all that were involved! Please enjoy this video documenting some of the great things that happened this year and share it!

A big Shoutout to our after school middle school programs at :

Dixon Grove Junior Middle School

Elmbank Junior Middle Academy

Greenholme Junior Middle School

Brookview Junior Public School

Samuel Hearne Junior Public School

An Interview with one of BTST OG’s, Adam Pacyga

Dejah here!

This week I got to reconnect with an old pal of mine who is also one of BTST’s originals. For me the beat the streets Saturday morning 11-1pm practices at Newton Brook back in the day was something I really looked forward to every single weekend. There I got to experience many different coaching styles, different training partners and new technique. I loved every second of those 2 hour practices!

Through those BTST practices I got to met some of my very good friends that are still apart of my life today and I truly am thankful for that, with all that being said one of the greatest friends that I had made through this program is named Adam Pacyga.

Adam is 20 years young and wrestles out of Western University.

Adam is 20 years young and wrestles out of Western University.

How did you get into wrestling ?

I started out as a football player in high school, and a couple of my teammates talked me into joining the wrestling team. I took to the sport pretty quickly, and by the time I realized just how steep the learning curve really is, I was too hooked to quit.

  2. How and when did you get involved with BTS?

In the summer after my first year of wrestling, I asked one of the preeminent Toronto high school coaches, Bernard Sanchez, who had been helping me out throughout the season, for any opportunities to keep wrestling over the summer and outside of the high school season, and he put me in contact with BTS.

 3.  What life lesson has wrestling taught you?

Too many to count. I would quite simply not be where I am today, academically, physically, or as a person if it were not for this sport. The one character trait above all that wrestling develops is resilience. I have had countless failures and setbacks throughout the past fews years, ranging from a torn ACL to disappointing grades, and without the mental toughness and ability to persevere that wrestling cultivates, I would have given up a long time ago.

 4. What kind of opportunities has wrestling brought you (whether it be schooling, job opportunities or as simple as friendships?

Beat the Streets alone has brought me more opportunities than I deserve, from a summer job that is more fulfilling and rewarding then I could have dreamed of, to some of my closes friends that I am grateful for every day. Beyond that, wrestling truly does bring people together, and the people on the Western team feel more like a family than any other friend group I can recall having in my life. Working hard and suffering alongside a group of people is the best way to make friends, and I can’t imagine not having the people around me that I do today.

 5. What was your fondest memory at BTS?

The trip that we took to Ohio to wrestle at the Ohio State Fair was one of my favourite weekends of my youth, as apart from being exposed to a completely different culture of wrestling and a different level of talent, I got to spend time with my friends and people I looked up.

 6. Who in the wrestling world is your role model/ someone you look up to and why?

While the traditional answer would have to be Jordan Burroughs, just for the pure work ethic and dedication that he exhibits every day, the more honest answer for me would have to be some of my teammates at Western. Having driven, hard-working people next to you in practice pushes you to match their level, and having a person next to you giving it their all during sprints and conditioning forces you to do the same, and without that I wouldn’t work half as hard as i do.

7. What is an inspirational quote that has meaning to you please explain why?

My favourite is a lengthy one, 

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - 1910, Theodore Roosevelt

This quote is particularly meaningful to me, as there have been many times where I would question myself and my abilities, and would feel that if I cant do something perfectly, why bother at all? This quote and the greater meaning behind it push me to work as hard as I can and commit myself fully to whatever I’m doing, even if I might lose or look stupid. I think almost everybody who wrestles, or plays any kind of sport, knows the feeling of self-handicapping when faced with a tough opponent, so they can say to themselves “I wasn’t really trying my hardest” as a way of placating themselves after the loss. I feel that this mindset is toxic and does not mitigate failure, but only ensures it, and the meaning behind this quote helps me to keep that in mind in everything I do.

A special thank you to Adam for doing this interview with me, very much appreciated.