The Exact Strategies and Tools for Healthy Living within a Busy Life

how to exercise and eat healthy when busy

Life can throw some pretty big curve balls, right? You’re cruising along thinking about how next week you’ll FINALLY have time to focus on your health and BLAM. Something changes that creates a wrinkle in your plans. Has this ever happened to you? And that doesn’t mean the curve ball is bad (sometimes it is), […]

Easy Adult Lunches – Salad in a Jar and Mix & Match

healthy Adult lunch ideas

Many adults spend between $30-60 each week buying lunches. That ends up being over $1500 on the low end! With some simple prep in advance you can save money and eat healthier. In the video below I show some options for a healthy and delicious lunch that you can mix and match to suits your tastes, […]

The 4 Worst Things to Do After Overeating

what to do after overeating

Yesterday I ate too much. The day started ok, with a typical breakfast and lunch. Mid-afternoon I was at a friend’s for a little gathering. I didn’t show up hungry but over the course of a few hours I nibbled on the chips, popcorn, hummus and crackers, bologna and fruit. I didn’t stuff my face […]

4 Habits to Get the Spring Back in Your Step

Spring is a time of renewal. There’s a fresh feeling of newness in the air as many us get out of hibernation mode. A common complaint I hear from clients and friends during this transition from Winter to Spring is a lack of energy. People still feel sluggish and tired from the long, dark Winter […]

4 Simple Tips for Eating Healthy at a Restaurant

simple tips for dining out

Staying on plan or making healthy choices at a restaurant doesn’t have to be tough or complicated. Most restaurants can accommodate any specific requests you have, but you can keep it simple with these 4 tips.           Tip #1: When in doubt, go with meat and veggies. Generally speaking, the healthiest […]

10 Sneaky, Simple Ways to Eat More Veggies

10 ways to eat more vegetables

We all know we should eat more vegetables, but it’s often tough to eat enough of them. Here are 10 ways to eat more vegetables:1. Smoothie – eat a smoothie for breakfast or snack. Add a cup of spinach and some berries. You won’t taste the spinach, I promise.2. Chop in advance – spend 30-45 minutes […]

Healthy Eating Kitchen Pantry Checklist

kitchen pantry checklist

Do you ever find yourself thinking “it’s so hard to eat healthy” or “but I don’t have anything healthy to eat”? Personally, I find that if I don’t have readily available healthy food, then it’s too easy to grab something unhealthy. So where do we get this healthy food? Ideally, you make it at home! […]

What to Eat Before and After a Workout

what to eat before and after a workout

You’re putting in a lot of effort at the gym, but are you paying attention to what you’re eating before and after your workouts? This is just as important as the workout itself! (If you aren’t exercising yet, here are 7 Tips for Integrating Exercise into Your Life) I hate hearing about people who lessen the […]

How (Female) Hormones Affect Your Weight

hormones and weight

Ladies, this article is for you! Men, share this article with important women in your life…they will thank you. As you may know, I’m now working as a Personal Trainer (in Ottawa and online) and have many female clients who are in their 40s. I’ve been hearing a lot of similar comments, such as “I […]

10 Grocery Shopping Tips for Clean Eating

grocery shopping tips for clean eating

Perhaps you’ve decided to eat clean recently or you’ve been following the eat clean principles for a while and now you’re wondering the best way to grocery shop for clean eating. Here are 10 tips for making the most of your trip to the grocery store. 1. Shop with a grocery list and stick to it. […]

What is Wellness?

what is wellness

Wellness has become is bit of a buzzword over the past few years. In broad terms, wellness is good health. It’s an approach to living that emphasizes total wellness from a holistic point of view. Being well and healthy involves more than just the absence of disease or symptoms of disease. Wellness is a way […]

Stop Blaming Your Genes for Not Fitting in Your Jeans

You know what phrase I really don’t like to hear? “It’s not my fault I’m fat/overweight… it’s genetic!” Yes, I will concede genetics play a small role in your overall health, however, may people use it as an excuse for not taking proper care of their bodies. In fact, lifestyle accounts for 53% of the […]

How Much Water Should I Drink a Day?

how much water to drink

Water is the source of life. You can technically live without food (for about 30-40 days), but you can’t live much past 4 days without water. (Sorry for the depressing thought, but wanted to stress the point about how important water is to your life). Around 70 percent of an adult’s body is made up […]