Foam Rolling 101: What, Why, How PLUS Do’s & Don’ts
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 […]
The Best Way to Get a Good Night’s Sleep
Do you have a bedtime routine? Something that relaxes you before hitting your head to the pillow? Our lives are so busy and full that we are often rushing around without taking much time to pause and relax. Too much stress can increase cortisol levels, which can lead to more fat being stored in your […]
4 Life Lessons from My Week of Retirement
I spent a week being retired and I loved it! To get away from the cold, dreary winter I spent a week living with relatives in their retirement community in Florida. These guys are busy and aren’t your stereotypical “old people”. In fact, I was the only one knitting! Although I was living in a […]
The Exact Strategies and Tools for Healthy Living within a Busy Life
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), […]
One Simple Thing You Can Do TODAY to Improve Your Health
What if I told you there was ONE EASY thing you could do today (and every day) with just 15 minutes that would improve your health? Would you make time for it? Any guesses as to what it is? I’ll give you some hints… You can do it alone or with friends It can be […]
The 4 Worst Things 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 […]
3 Reasons Why You Should Throw Out Your Scale
I’d like to introduce you to Heather, one of my online clients. Heather’s progress in the few months we’ve been working together provides the perfect example of why you should throw out your scale! Heather came to me wanting to lose body fat, increase muscle definition and generally feel better and have more energy. She […]
The One Way to Stop Feeling Unhappy about Your Body
Have you ever found yourself comparing your body and progress to someone else’s? I sure have! (Yes, I’m in good shape, but that doesn’t mean I’m immune to having comparing thoughts) A lot of social media these days is full of almost naked women and men showing off their amazing bodies. It can sometimes be overwhelming […]
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 […]
Are You Addicted to Being Busy?
Busy-ness. It’s become like a badge of honor or (oddly) something people boast about. The almost default answer to “How are you?” seems to be a variation of “I’m really busy”. At times a conversation turns into a contest about who is the most busy. Often said in a humble-brag kind of way. Sometimes I […]
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 […]
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 […]
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 […]
