Spring Program: Heart of an Athlete

Heart of An Athlete

When you think of the characteristics of an athlete, what do you think of? Maybe you think of strength, speed and flexibility. Maybe you picture a muscular and genetically superior individual. When you dig deep down inside an athletes heart, you are going to find the same thing that is in all of us. You are going to find a dream. If you dig deeper, you are going to find the commitment required to do whatever it takes to achieve that dream. You will also find a coach, someone who helps lay out a clear path to achieving that dream. Behind every great athlete is a great coach. 

 I want to be your coach. This is the most interactive program I have offered thus far, combining exercise and nutrition with weekly check-ins. You don’t have to have any previous experience, but you do need to have drive and commitment. Your nutrition and exercise plans will be designed to fit in with the craziness of your unique lifestyle.  I am only taking on 5 people for this program because I want to guarantee that you get the guidance you need.

Kayla on the right in the first photo, left in the second photo

Program includes:

Initial 45-minute Consultation
12 weeks of Exercise Programming (individualized for the gym or at home)Individualized Nutrition Plan
Weekly Check-ins via Phone
Access via text and email during office hours

Cost: $499+ HST 

Valued at over $800

Interested? Have questions? Email eatreal4life@gmail.com

Don’t wait! I am only taking FIVE people!


How To Stuff The Turkey Without Stuffing Yourself

Happy Thanksgiving! Thanksgiving is my favorite holiday! It has all the great food and visiting that Christmas has, but with less fuss and no presents (aka less stress). Before the weekend is upon us I want to help you strategize your Thanksgiving nutrition. I’m not going to tell you NOT to eat something, we all need a piece of pie. I just want to give you some tips that will keep you feeling well all weekend long! They are as follows:


  1. Hog the vegetables. I mean it. March up to the Thanksgiving dinner buffet and fill at least half your plate with a variety of vegetables! Your family doesn’t cook anything but steamed carrots? Start a new tradition and bring a big salad, steamed broccoli or a delicious butternut squash.
  2. Have a healthy serving of Turkey. We don’t get turkey very often, which I find weird because it really is one of the most delicious birds. For some reason we are convinced they can only be eaten on holidays, but I digress. Turkey is a great source of protein, iron, zinc, potassium, phosphorus, vitamin B6 and niacin. Load up!
  3. Keep the grains to 1/2 a cup or less. Half a bun or half a cup of stuffing is plenty! Cutting back on the bread will save you room for dessert and prevent you from feeling “stuffed”
  4. Still have room on your plate? Choose something colorful! There are so many delicious dishes you can make with a variety of in season produce. I’ve linked to a few recipes below:
    1. Bacon wrapped squash,
    2. lentil and sweet potato casserole,
    3. zucchini pizza
  5. Eat mindfully. Take your time. Enjoy the food.


Thanksgiving is a time to enjoy family and friends. That can be hard to do if your feeling overstuffed the whole time. If your looking for a delicious and nutritious pumpkin pie recipe, you can find my recipe here.

Eat your veggies and your pie!


This Summer I Stopped Training

Hello Friends,

This summer was very different than the previous one. As of next month, I have been doing CrossFit for 8 years. It didn’t take me long to “drink the koolaid.” I was hooked almost instantly. CrossFit is structured in such a way that there is ALWAYS something you can be better at. It isn’t called a cult for nothing. It inspires you to show up over and over because there is always something you should work on. Eight years in and I still have things I can learn. I’ve made a lot of decisions this year that led to a lot of changes. One of the decisions was to treat summer like a rest. I wanted to focus on my business and enjoying the beautiful weather, rather than spending 2 hours a day in the gym. We had some big events this summer that required my time. So I told myself that I was going to cut back on the time I spent working out, and I did. I thought it was going to be really hard. I thought I was going to decide a  week in that I couldn’t do it and go running back to the barbell, that’s not what happened.

Instead I felt free, I had taken the pressure off of myself and I felt so good. I still worked out 2-3x a week for 45 minutes but that was the it. I realized that I had been focused on “keeping up” rather than improving myself. I had been in a competition mindset instead of a health mindset. I realized training to compete was great if you were willing to make it your priority, but I have other priorities right now and that’s ok too. I have my own business, a husband and a family that all deserve my attention more than a competition here and there. Guess what, I didn’t gain weight. I didn’t get slower. I didn’t get weaker. If anything I improved because of the rest. My body is at a point where 2 months off the schedule did not hurt me. I still ate whole foods and little sugar. I still focused on a good nights sleep. I still took my vitamins and drank lots of water but I worked out less. The last two weeks is the first time I’ve missed working out, I know its time to build some extra time back in. I’m not going back to 2 hours a day at this point, but I am going to commit to one hour 4-5x a week. Physical activity is so important to your health, but it doesn’t have to be your number one priority. If your exercising right, it should enhance everything else in your life. It should give you more energy to play with your kids. It should give you more patience at work. It should build you up not tear you down. If your life isn’t enhanced by your time in the gym, you need to asses why.

Sometimes we need to sit back and ask ourselves why we do what we do. Its ok to change your mind and set new goals. Its ok to not go to the gym every day. Its ok to enjoy a slice of birthday cake. Life is about finding a balance that works for you. What works for you may not work for someone else.

Eat Your Veggies!



Back To School Health Reset: Part 3

If you missed Part 2, you can find it here

Get Moving!


With summer holidays coming to an end it is likely that stress levels are going up. A great way to manage stress, and improve your health, is to exercise. Often when we think of exercise we picture a one hour gym session that leaves us gasping for air. When I say exercise, I am talking about anything that gets your heart rate up. If your fairly sedentary, a walk may be enough to accomplish this. If walking doesn’t cause you to break a sweat, it’s time to find something that does. Check out your local gyms for class options, don’t be afraid to try something new. If your a homebod, or find it difficult to carve out time, complete a simple at home workout. I’m posting an at home, and walking, workout example below. Keep in mind that you should speak with a health care professional before beginning a new exercise routine, especially if you have a pre-existing condition.

In 10 minutes complete as many rounds of the following as possible:                                   10 Push-ups :these can be wall, or chair push-ups if necessary                                                  10 squats: If you have never done a squat before a good starting place is simply sitting      down to a chair and standing back up                                                                                              10 Tuck sits: start by lying on your back and then sitting to a tucked position, for an          easier version sit in a chair and raise your knees to you chest.

20 min walking/jogging                                                                                                                       Alternate walking and jogging between telephone poles. Each telephone pole is about 50m apart from the next. If this becomes easy, increase it to two telephone poles. You will be jogging the full 20min before you know it. Keep in mind, jogging is not a suitable exercise if you have a bad hip, knee or ankle. If you have had previous injuries you should speak to a health professional before beginning a new routine.

If you are looking for some guidance in this area, check out our exercise services here

Get Moving!



UG Series 2017

This weekend I attended the UG series in Collingwood Ontario. I decided a few months ago that this summer I would sign up for a few extra competitions, so when the opportunity presented itself I jumped at the chance. A few friends of mine from the gym usually enter a team but they needed one more girl, I was happy to fill the spot. If you ever get the chance to even just watch the UG series, I recommend you do! It a huge event with over 900 athletes competing over 3 days. There are so many divisions to choose from that literally anyone could find a category to compete in. We entered in Semi-pro, this is just one category below RX. This meant that our weights were the same as the RX division but we would not be asked to complete certain skills like Muscle-ups and Handstand Push-ups.


When we arrived on Friday we drove down to the pier to check it out. There was a long row of vendors selling all types of fitness gear and accessories. I may have spent a dollar…..or two. After seeing the venue, I was even more excited as I haven’t attended an event that felt so professional since Regionals 2013.

Event 1 (this was actually event 4 but because of the size of the competition we all couldn’t start on the same workout)

12 min workout
first 5 min:
Men rotate through 100 foot farmers carry and 100 foot gladiator sled push
women: Max Calories on assault bike
then we had 2 min to switch to the women weights while one of us continued on the assault bike and then the women completed 5 min of the rotation while the men continued to build up calories on the bike

I didn’t mind this event at all. The weights were not that heavy for me so when it was my turn I was able to move quickly through the rotation. After 5 min, the gladiator sled did start to get cumbersome. It’s an awkward movement and we had never done it before but at the end of the day this event was scored as 2 separate events. Event 1A was total reps with the strongman equipment and 1B was the assault bike. We got third place on 1A making it our best finish of the day!

Event 2- aka Charity almost drowns

We were excited about event 2 because it was the most CrossFit like workout.
it was a team relay with guy/girl pairs. Kris and I would run out and do the movement and then run back to tag Whit and Jon so they could do it. We went through 6 lateral jump squats, 8 thrusters, 10 burpee box jumps and 12 pull-ups in sync with our partners. Once this was completed the entire team had to do a 50-foot swim. Initially I thought this would be no problem as I was a Triathlete before getting into CrossFit. Swimming has always been effortless for me and I did not anticipate it being an issue whatsoever. BOY WAS I WRONG. I’m still not sure what happened but my guess is I went into a bit of shock. After running through the first round of movements I was very hot and then had to jump into a very cold lake from about 2+meters up. I had no problem on the jump in, but as soon as I came up to take a breath it became evident my lungs were not working. I have only experienced this one other time when I went into shock on a roller coaster ride and thought I was having a heart attack. It didn’t matter what I did I could not breathe. I could feel myself starting to panic but knew from my lifeguard training 10 years ago that panicking would be a sure way to make things worse. The Raft was only about 10m away so I told myself “You don’t need to breathe to swim that far, just get to the raft”. I don’t know how I got to the raft, I honestly thought I might drown right there. Somehow I made it and pulled myself up onto it like a whale and lay there for a few seconds. I still couldn’t quite take a full breathe so I got back in and slowly made my way around the raft and back to shore. Within seconds of climbing out and having the sun on me I was able to continue. Like I said, I have no clue what happened in that moment as I am an excellent swimmer and natural floater. Make of it what you will. We made it through another full round of the movements and then had about 10 seconds where we could have jumped back in the water but both I and Whit were not about to do that so we high fived and waited for the buzzer. As far as fluidity goes this was our best WOD. Both pairs moved well together with some fatigue setting in on the 2nd round. We were very happy to finish third in our heat.


Workout 3 (Whit’s inner beast comes out!)

This is a tricky workout to explain but here it goes. Again, this was a guy/girl pair workout. It starts with Kris and I doing 10 Squat cleans with a Kettlebell in each hand. We both thoroughly enjoyed this as we both love strength work. After we had done 10 in sync with each other we ran 50 feet and tagged Jon and Whit who then repeated what we had done. When they had come back to tag us we all grabbed a KB and lunged 10 feet in sync with each other. This happened 5x until the workout was over or you got time capped. Going into this workout Whit was concerned about the Kettlebell weight. Us ladies had to use 35lb KB’s. Total this equals 70lbs which is about 65% of Whitney’s overall body weight. I was so impressed by her determination, the last two rounds got particularly rough but she kept fighting While there was some screaming and KB throwing, she never once gave up!


Workout 4 was called “choose your poison” Again it was guy/girl pairs
It started with Whit and Jon completing a 5 min amrap of 5 C2B and 50 DU’s. It didn’t matter who did what and they could switch at anytime. They worked well together as a team and stepped in to help one another whenever necessary. Once their 5 min was over Kris and I had 5 minutes of 10 atlas stone to shoulder and 15 push-ups. It was quite painful but SO FUN! once that was over we immediately went into team synchronized over the bar burpees. After doing atlas stones and push-ups my shoulders did not want to do burpees but never the less we completed 26 synchronized burpees with absolutely no no-reps. This is a huge accomplishment as many teams had 5-6 no reps within the two minutes.


The UG Series did not disappoint. I loved every second of it. The whole day ran smoothly like a well-oiled machine. I could not have had a better team, we were all there to do our best and have fun. Even when we got behind or one of us struggled the others were there to pick us up and keep us going. I am very particular about who I am on a team with because I always want it to be a positive experience! I would be on a team with these three any time!

Health Update:

I felt amazing all day. I did not once crash and even three days later only have a bit of soreness in my forearms reminding me of the weekend. My post wod recovery has been amazing lately and I attribute it to an overall healthier lifestyle with a huge emphasis on nutrition. Drop me an email/facebook message if your interested in talking more! I also want to do a little shout out to my husband, Dan, who always attends these events with me and took all the photos in this post!


Eat Your Veggies!