Immunity Boosting, Flu-Fighting, Cold-Busting Smoothie {recipe}
It’s that time of year when everyone around you is getting sick, right? You’re too busy to get sick. That’s why I recommend you try my immunity boosting smoothie that helps ward off the cold and flu. I’m not making any guarantees, but it sure helped me this past week. I felt like I was […]
How to Actually Achieve Your Health Goals
Hopefully you’ve made some goals for improving your health this year. (If not, there’s still time to set a few). It can be a challenge to achieve what we’ve set out out to do, but there’s a way to make it easier on yourself. I believe the best way to actually achieve your goals is […]
Decadent (and Healthy) Chocolate Brownies {recipe}
Decadent… AND healthy?! Yup, you read that correctly! These brownies are sure to be a crowd favorite and no one will ever guess the secret ingredient… black beans. Seriously. Don’t knock it until you try it. And, in keeping with all my other recipes, they are super easy to make with minimal ingredients. I’m sharing […]
How to Beat the Winter Blues
A few weeks Winter showed up in Ottawa…early. Or at least earlier than normal. It snowed. It was cold and windy. And I wasn’t ready for it. To be honest, I’m never really ready for Winter (I would live in Summer weather year round), but to have such cold and snow mid-November was a bit of […]
Giving Thanks
American Thanksgiving is coming up and there’s an online thing going around where you set a timer for 10 minutes and write what you are thankful for – as many as you can within the time limit. The idea is that you have so much to be thankful for you’ll run out of time. It’s easy […]
Quick Meal: Tuna Egg Muffins {recipe}
Who doesn’t love a quick and easy meal? Especially one prepared in advance and already for you in the fridge! These Tuna Egg Muffins are a variation of my Broccoli Egg Muffins. Pop a few for breakfast or snack. They are perfect for bringing with you on the go or at work. Ingredients: • 4 […]
4 Simple Tips for Eating Healthy at a Restaurant
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 […]
How Many Reps and Sets Should I Do?
One of the more common questions I get as a Personal Trainer is “how many reps and sets should I do?” followed by “and with what weight?” It seems like a simple question, but in fact, there is no default/standard answer. It will be different for everyone because it’s based on goals and level of […]
Pumpkin Protein Pancakes {recipe}
It’s Pumpkin Time of year!! Now that it’s Autumn, pumpkin flavored food and drinks are everywhere. This morning I decided to try out creating a pumpkin protein pancake recipe… and it worked! It seems that pumpkin purée is a great substitute for applesauce. (Good to keep in mind for future baking) As with all my […]
The Number One Secret for Clearing Your To-Do List
How big is your To-Do List? If it’s anything like mine, it’s LOOOOONG…. and feels like it’s never ending. You feel overwhelmed with everything you have and want to accomplish, but it feels like there’s no time to get it all done. Know what? There’s isn’t enough time. Sorry. I hate breaking bad news, but […]
Baked Berry Protein Oatmeal {recipe}
Hands up if you often struggle with what to eat for breakfast. I know I do. Sure, I’ve got my go-to eggs and toast or a protein smoothie or regular oatmeal, but sometimes I want something different. Enter the Baked Berry Protein Oatmeal. It’s warm, healthy and easy to make with minimal ingredients. Here’s what […]
10 Sneaky, Simple Ways to Eat More Veggies
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 […]
You’re Not Stuck! Choose Your Own Life Adventure
Do you remember the Choose Your Own Adventure books? If you don’t, they were a series of books where after a few of pages of reading, the reader faces two or three options, each of which leads to more options, and then to one of many endings. The reader plays an active role in the outcome of […]
How to Lose a Duathlon, But Win in Life
Life lessons come up in the funniest places! I recently participated in my first duathlon, which was a 2k run, 20k bike, 5k run. I wanted to try out the duathlon after having done 2 triathlons in previous years and not really loving the swim part. The duathlon was definitely a challenge, especially since it […]
Healthy Eating 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! […]
