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 […]

Mini Office Workout

3 min office workout

NO TIME FOR A LONG WORKOUT? NOT A PROBLEM I totally understand. And the good news is that you don’t need a long workout to get benefits such as: more energy better clarity of thought feel better improved sleep more efficient at work Try this mini office workout today! It’s specifically designed to be short […]

TOP 4 OFFICE STRETCHES TO RID NECK + BACK PAIN

TOP 4 OFFICE STRETCHES TO RID NECK + BACK PAIN

Do you sit at a desk/computer most of the day? If so, you likely are experiencing neck/shoulder/back pain and discomfort. Sitting all day wreaks havoc on the body, but there are some quick and easy stretches you can do that will help alleviate the pain! QUICK OFFICE STRETCH ROUTINE 1) Neck stretch 2) Chest stretch […]

Best Practices for Creating a Worldclass Employee Wellness Program

Creating a workplace that fosters employee well-being has numerous benefits including a happy workforce, higher retention rates, increased productivity, and greater profitability. So what does it take to create a worldclass corporate employee wellness program? We can look to Sklar Wilton & Associates (SW&A) for some best practices. Below I share what SW&A are doing, […]

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 […]

How to Prep a Week’s Worth of Protein Shakes in Less than 5 Minutes

simple protein shake

I can’t believe I hadn’t thought of this SIMPLE hack (aka meal prep tip) earlier… While getting ready to make my husband’s protein shake (his daily breakfast) this weekend I realized that I could save a few minutes a night by prepping them ALL at the same time. DUH! lol :)  To demonstrate just how […]

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 […]

Oops. Are You Measuring Progress Correctly?

measuring the right type of progress

What does progress (or results) mean to you? For most people, the first thing they reply is a number of the scale. They want to lose 5, 10, 15, 20+ pounds. What if I told you the number on the scale is the LEAST meaningful measure of progress related to your health and fitness? Yup. That’s […]

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 […]