New 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 10 people for this program because I want to guarantee that you get the guidance you need.



Program includes:
12 weeks of Exercise Programming (individualized for the gym or at home)
12 weeks of Nutrition Planning+ Meal Plan (individualized)
A private members Facebook group
½ hour face to face check in every month
15 min check in by phone every week
Access to me via text and email

Cost: $499+ HST 

Can be broken into monthly payments via post-dated check $166.30 +tax (= $41 a week)Valued at Over $700

If  interested, please email


Put Down Your Scale And Pick Up Your Fork

Today I was scrolling through Instagram under the tag #weightloss. Once a month or so I look through some posts linked to popular tags to see what’s going on in the minds of people in the health and fitness community. Today I stumbled across an Instagram user who was asking for weight loss help. She was restricting herself to 1300 calories a day and noticed the scale had stopped moving. I shouldn’t be surprised that people are still using calorie restriction to lose weight, but I am.

Weight loss is so much more than energy out > energy in.

For years we have been told that to lose weight we need to go on a diet that decreases our calorie intake to less than the calories we burn. Guess what, we have gotten fatter. If eating fewer calories worked for everybody, by now we should have a skinny population. I’m not saying nobody has lost weight on a restricted diet, but I do not think it is a healthy or safe option.


Your Body Is Not Stupid

Our bodies job is to stay alive. It will do everything it possibly can to keep working. This is why we see people live through unthinkable circumstances and long-term illness. When you restrict your calories to less than your body needs, you may initially lose weight. Over time your body starts to think you aren’t going to feed it and it adjusts to keep you alive. It slows down energy systems and other biological processes to conserve enough energy to keep functioning. When this happens, the weight stops coming off, and many people will further restrict their diet, this either goes on until the person is severely ill or, in most cases, gives up and returns to their previous lifestyle. This leads to years of yo-yo dieting further confusing the bodies processes and sometimes causing long-term damage. This is the same for people who eat way more than their body needs, the safest response is for the body to store it as fat. Your body can’t let all that free sugar hang out in your blood stream, it must do something about it.

Put Down The Scale

Guess what, that number is JUST a number. There are so many variables that go into what you weigh. If you can’t look at yourself objectively, the scale will work against you. There is nothing wrong with using it as a tool of measurement, but it should never be used as a tool of destruction. Your motivation needs to come from something deeper than wanting to look a certain way. It needs to come from something inside you saying, “I want to be better.”


Pick Up Your Fork

I want you to pick up your fork and eat your way to better health. I want you to choose whole foods that leave you feeling satisfied at the end of the meal. I want you to include a healthy source of fat to help curb cravings. I want you to eat lots and lots of vegetables so that your body gets the nutrients it needs to function properly. Weight loss is a side effect of good health, it isn’t the cause. Look at yourself in the mirror and accept where you’re at, and then strive to be better. Love yourself but never give up on improving. Fix your health, and the weight will come off on its own. You can read what I recommend you eat here.

Individualized Nutrition

As human beings, we are all unique. Not one is like the other. Why then do we constantly try to copy one another? Our DNA is unlike any other person on earth, but we tend to treat ourselves like we are all the same. We assume that if it works for one person, it should work for everyone. Some general principals work for everyone but to achieve optimal health, you need to find what works for you. Your nutrition plan shouldn’t look exactly like anyone else’s. The foods your body loves/hates are not going to be the same. I am gluten free, that doesn’t mean you should all be gluten-free. I have a friend who can’t eat tomatoes, I didn’t stop eating them just because she did. Therefore, I find out as much as possible about my clients. I want to know how you feel after you eat. I want to know how you sleep at night. I want to know how stressful your job is. These things change the nutrition plan I prescribe. Don’t put yourself in a box, or on a diet, just because other people do.

Eat Your Veggies!





The Day After Thanksgiving

I don’t know about you, but I find the gap between Thanksgiving and Christmas kind of awkward. We enjoy a long weekend full of Turkey, and other festive foods, and less than 12 weeks later we spend roughly two weeks doing it again. It’s easy to just tell myself that I might as well just do/eat what I want until Christmas is over. Why not just start fresh January 1st? After all, it is baggy sweater season! But that would mean I’ve missed out on 3 months worth of self improvement. You can make a huge difference in your health with three months of time.


What if rather than waiting until January 1st, you made a change today? It doesn’t have to be a big change, it can be something as simple as committing to taking your dog for a walk every morning. What if next week you decided to pack a salad and grilled chicken for lunch instead of hitting up McDonald’s every day? What if the week after that you switched out one of your diet cokes for a water? Three weeks in you will have added in exercise, extra vegetables and cut back on something you’ve been trying to give up for months. You don’t have to decide to run a marathon or commit to the paleo diet! Instead you can commit to a 5 minute jog and adding in more vegetables.

Every day is an opportunity to make one good decision for yourself. Before you know it, one good decision becomes easy and you start making two. In three months you can look back and celebrate a whole bunch of small victories that have now become one big one!


Last weekend I got contaminated. This is what my family says when one of us has eaten gluten, usually unknowingly. Because I have Celiac disease, this is a BIG deal. My immune system turned on me and I spent 3 days only getting the bare necessities done so I could lie down. I couldn’t eat much and I spent a lot of time sleeping. The worst part of being contaminated is I have panic attacks and suffer from anxiety. Anxiety so bad I have to fight to leave my apartment. I am anxious about seeing my own family and struggle with making decisions. I start to question every decision I’ve made and feel like the progress I’ve made has been ruined. After a few days the fog clears and I can at least think clearly, but the physical damage can take weeks to months to recover from. I have to be even more careful with what I eat, foods that wouldn’t normally bother me give me stomach aches and cause a rash to spread across my face. I used to sit and feel sorry for myself and take weeks to pick myself back up, but now I know its a waste of time. I need to get back to my workouts, increase my nutrients and get lots of rest.  Rather than wallow in self pity for three months and then experiencing it all over again at Christmas (it’s hard not to get contaminated at Christmas) I will focus on building my immune system back up so that when this happens again I am ready, rather than being torn down even further.

Maybe you’re reading this post thinking about how far you are from reaching your goal. Maybe it seems impossible. I want you to pull out a piece of paper and write down three small actions/changes that you can make today. These should be things you KNOW you can do. Put them somewhere you can see them. Start with action one, when it has become habit you are ready for action two. I have seen some amazing results from my clients these past few weeks, and many of the results are because of small changes that they have been consistent with. You can do it!

Happy Thanksgiving!


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!