Why is Your Stomach Bloated All.The.Time?

Does this sound familiar? You wake up with a hard, puffed out stomach. After going to the bathroom, it’s a little smaller, but still hard. You eat your first meal and your stomach bloats again. By the end of the day you feel really uncomfortable and like you look a few months pregnant.  It doesn’t […]

Your Guilt-Free Guide to Enjoying Holiday Eating

guilt-free holiday eating

Holiday time can be stressful when you are trying to eat healthy. There can be a lot of pressure to pig out and indulge.  There are two extremes to holiday eating that I don’t recommend.  Eating unhealthy food in large quantities for a number of meals or days. Or, the opposite, depriving yourself of enjoying […]

Client Success Story: What Gina did to Improve her Sleep

best sleep tips

This past month on my CHIN Radio Ottawa 97.9 FM radio segments I’ve been talking all about issues related to sleep, from trouble falling asleep, to waking up in the middle of the night, to tips on how not to hit the snooze button 10 times in the morning. My client Gina came on the […]

Strategies for Waking Up Energized and Alert

ways to wake up with energy

Do you wake up tired and with low energy most mornings?  If you regularly hit snooze a few times before getting out of bed or you make a beeline for the coffee machine as soon as your feet hit the floor, this is for you.  Here are 4 solutions for waking up alert and with […]

Grey Zone Mindset: The Secret to Long-Lasting Health

grey zone mindset

Does this sound familiar? The new year is approaching and there’s pressure for “a new you” or “the perfect body”. You decide it’s time to get healthy again. You go all in, cutting sugar, gluten, anything with a taste, no eating after 8pm, exercising every day for at least 1 hour, and so on. Everything […]

3 Simple Steps to Reduce Overwhelm

steps to reduce overwhelm

I sat on my couch unable to move. My stomach was tied up in knots and my breath was shallow. I felt extremely overwhelmed with everything I needed to do. My mind was rushing and swirling with all the big (and little) tasks that needed to be done before I left for my vacation. I […]

3 Simple Ways to Stop Being Too Busy

how to stop being too busy

BUSY vs PRIORITY…. is there a difference in using these words? I believe so. Lately, I’ve stopped using the word busy. For a few reasons: 1) I’m done with “busy” (especially as a “badge of honor”). I don’t want to be busy. I want to be efficient and productive and achieve my major goals, but […]

How to Stay Motivated to Reach Your Fitness Goals

Do you take time to regularly celebrate and acknowledge your achievements in health and fitness? I’m not talking about the BIG things, like beating your time goal in a 5k race or sticking to your meal plan for a month (although you should certainly celebrate those!) I’m talking about the little things. Acknowledge Success and Progress […]

Forget Resolutions…Do This Instead

what to do instead of making a new years resolution

“New Years Resolutions are where goals go to die.” That might sound extreme, but that’s exactly the problem with resolutions… they are too extreme. They usually follow along the all-or-nothing model of thinking where you resolve to DO something everything.single.day or NOT do something every.again.  The problem? It’s not sustainable.  Unfortunately, while good-intentioned, you’re setting […]

The #1 Mistake That Causes Yo-Yo Exercising

how to stop yo-yo exercising

You’ve heard of yo-yo dieting, but what about yo-yo exercising? I’m referring to the cycle of jumping on and off the proverbial fitness wagon. Does this sound familiar? You decide it’s finally time to start exercising. You’re super excited to get started so you jump right in, feet first, with big plans of success. Things […]

The Real Reason You Aren’t Getting Fit and Healthy

the-real-reason-you-arent-getting-fit-and-healthy

Are you constantly struggling to get healthy, exercise, eat better, etc? Do you feel like you just don’t have the time to focus on yourself and your health? You’re not alone. And you’re not alone in one of the biggest reasons WHY you are struggling. Ready for this #truthbomb? You’re waiting for the perfect moment […]

Foam Rolling 101: What, Why, How PLUS Do’s & Don’ts

best way to foam roll

Are you using a foam roller after your workouts? Perhaps you should be! Foam rolling is like self-massage and can help reduce muscle soreness, increase blood circulation and improve flexibility. In the video below I interview my friend Cindie Helmer, RMT (Registered Massage Therapist) and Owner of Essential Health Massage Therapy based in Ottawa, Ontario. […]

Pokemon Go…and 4 Wacky Ways to Walk More

Have you tried Pokemon Go yet? It’s the latest health craze! Well, not exactly, but it almost seems that way with the amount of walking people are now doing to play this game. It’s welcome news from a society typically living a sedentary lifestyle. Did you know walking is one of the best forms exercise […]