Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

Practice is everything

What are you practicing?

I don’t mean what are you training for, but what do you practice everyday?

Robert Kiyosaki, author of Rich Dad Poor Dad, said that successful people practice certain habits, they do things that will help get them closer to their goals and avoid doing things that will hold them back.

Therefore, it’s not just about the good things we do, but also the things we don’t do. The things we don’t do can be equally important, if not even more detrimental to reaching our goals.

Everything, EVERYTHING we do is practice.

Are you practicing good habits that will get you closer to the person you want to be or are you practicing bad habits that are stopping you from getting there?

If you practice going to the gym, or exercising 5 times a week – soon it will become habit.

Every time you eat vegetables instead of junk food you are practicing a good habit, and over time, with more practice, it gets easier.

Furthermore, every time you ditch the gym or eat the whole cake, you are practicing a bad habit.

Start recognizing your bad habits, but don’t spend too much time focusing on them. Pay enough attention to them so that you know when you’re doing them and can start practicing your good habits instead, but don’t dwell on them.

Remember, practice makes perfect… So what are you practicing?

Posted in fitness, Healthy Lifestyle Advice

My Best Tips (Part 2)

6. Set goals that are non weight related

I have learned by now that most people have certain numbers in their head as to what weight they think they need to be, but you and your body are capable of so much more than just reaching a certain weight.

Set goals related to how fast you can run a mile, or how many pushups you can do. These goals are great because when you don’t see any movement on the scale you still have other goals to work towards to keep you motivated. It is also a great way to see changes in your body composition because the harder you push yourself physically the more calories you will burn and the more changes you will see in your body!

7. Celebrate more!

Take pride in every achievement you make and celebrate them. If you made it to the gym 4 times this week, and you’ve never done that before, CELEBRATE! If you went a whole week without having your midnight snack of a bag of chips, CELEBRATE! If you can finally do a full pushup, CELEBRATE!

Ok, you get the point, no matter how small or insignificant it may seem, celebrate. The truth is, there are many individuals who are way behind you and wish they had the motivation and drive that you do to even get started. Also remind yourself of how far you have come, you’re already doing more than you were before and that is always something to be proud of.

Instead of beating yourself up for one mistake, be proud of all of the steps you have taken in the right direction and remind yourself that you are doing your best and that’s amazing!

8. Keep your health your main priority

Change the way you view fitness and it will change your life. Not only do you want to look good, but you want to feel good as well!

Yes, aesthetic goals are great to keep you motivated – but keep in mind that those extra pounds of fat can also lead to health issues like heart problems, joint pain and more.

Instead of complaining that you “have” to go to the gym, be thankful that you have the ability to do it.

Did you know that through exercise you can actually reverse the process of aging on your body?

So next time you workout, remember that you are doing something good for your waistline, your heart and your future!

9. Find an exercise program you love

The best exercise is the type you enjoy! Why? Well because if you enjoy it and look forward to it then you are most likely to stick with it and do it more often and incorporate it into your weekly routine. Therefore leading to greater health and weight loss benefits, plus a new hobby and something else to look forward to in your day!

10. Don’t deprive yourself of your favourite foods and do crazy diets

This goes along with finding an exercise program you love, if it is not sustainable then it will not become a lifestyle change. It may work for a little while, but sooner or later you will crave those foods you have been depriving yourself of and sooner or later you will cave and most likely binge. This restricting and binging is usually followed by guilt, and this is not a cycle that will show you much results or happiness.

Slowly start to add in more veggies, while reducing unhealthy choices and continue to make small, but sustainable changes to your diet. This will lead to changes in your body composition, and changes in the foods your body craves! Once you get your body fuelled with whole, nutritious foods it will start to feel naturally more energized and “junk” foods will make you feel “yucky”, making healthy foods your go to!

Posted in fitness, Healthy Lifestyle Advice

My Best Tips to Achieving Your Goals (Part 1)

  1. Make sure you are doing it for YOU.

In order for you to reach a goal, especially one such as weight loss, you have to make sure you are doing it for yourself. Don’t do it because you think society wants you to be a size 0, or because you think your significant other might like you more, or because someone else told you to or thinks you should.

Make sure you are truly motivated and want to make this change.

When you you start a fitness journey it takes a lot of commitment and hard work, and if you aren’t internally motivated to make a change then you are not going to put the effort in required to see results. This will lead to you feeling more guilt because you aren’t meeting someone else’s expectations and the last thing we need in this world is more self-hate.

The desire for you to want to improve your body and your life should be stronger than any excuse you can think of, if you have this burning desire to achieve your goal then nothing will be able to stop you!

2. Educate yourself

You will not get anywhere in life, or in fitness, if you don’t have decent knowledge of the proper way to do it, how to do it and why you should do it. Especially with all of the nonsense information that is out there in the fitness and diet world between gluten free, low carb, teatoxes and skinny wraps, there is so much mis-information of what will work and what won’t. If you think that the only way to lose weight is by starving yourself and running for an hour everyday then you need a reality check.

There are so many different types of activity and exercise programs that will help you reach your goals, the reason education is important is so that you don’t feel obligated to do what some fitness model says they do in order to reach your goals, hurt yourself, or waste time and energy on ineffective and dangerous methods.

This means you want to know (based on legitimate research) what types of exercise will be the most effect and safest for your body, while also finding ones that you enjoy!

Don’t follow certain diets or routines because it worked for an athlete, body builder or model, remember those people all have professional trainers and have worked their way to that point (and probably don’t really follow that diet or use that product – they are just paid to say so)

If you have very limited knowledge on the subject your best bet is to hire a personal trainer to learn the basic principles, proper form, progressions, and how to properly fuel your body for activity and weight loss.

3. Set realistic goals

Don’t set yourself up for failure! Although you should always dream big, make sure your goals are realistic. You can have high hopes for the future, but don’t expect to make it to the moon on your first jump. You shouldn’t expect to lose 50lbs in a month, run a marathon within 2 weeks of training, or squat 200lbs your second day in the weight room. You should always strive for progress, but don’t strive to be the best right away.

Set small, attainable goals and once you reach them, reevaluate them and set new ones! This is the best way to improve because 1) reaching a goal (no matter how small) is something to be proud of, and will give you confidence to keep working, 2) when you continue to set goals then you make sure that you stay motivated and continue working and 3) you are more likely to lose that 50lbs, run that marathon or squat 200lbs if you put the work and commitment in over a long time of work rather then attempt to do it all at once.

Be realistic and continue to set new goals!

4. Slow and steady

Read my last blog post for more on this topic!

5. Take progress pictures

It can be hard to see changes in yourself when you look at your reflection everyday, this is why it is so important to document your progress through pictures!

Not only do progress pictures help you see how far you have come, but they can be great when you are feeling down and unmotivated. Progress pictures can show you what you are capable of, and seeing how far you have already come should be just what you need to get back on track!

Stay tuned for Part 2 of my top tips!

Posted in fitness, Healthy Lifestyle Advice

Slow & Steady!

This is an extremely important topic in the fitness and health industry and the sad part is – it’s hardly ever said.

When someone wants to lose weight, chances are they have googled “what’s the easiest way to lose weight FAST” or have tried crash diets, pills, wraps or whatever that promised they would lose that pesky belly fat in 1 week!

Well, oh my gosh, is losing weight that easy? How the heck do I and all the other personal trainers out there even have a job??

Wait… That’s because those things DON’T WORK. Don’t you think if there was an easy way for every single person to be shredded with toned bodies than the world would already look like a really fit army? Yes, yes it would. Because now a days people want convenient, fast, whatever doesn’t take much effort.. Which, sadly, is why the population of obese and overweight individuals in North America is rising.

People are too lazy to go out of their way to make a healthy lunch, instead of stopping at the fast food restaurant because it’s just “that much more convenient”.

People are “too tired” to actually go to the gym, join a sports club, or even walk, because they are so stressed from work, family, whatever… AND because they don’t understand the benefits of exercise; including more energy (huh!), lower stressed levels, less body aches and decreased risk of so many chronic diseases from cancer to heart disease – and so many more (so many more benefits that I can’t believe there are still people who don’t exercise).

Ok, sorry, I got way off topic there..

Back to the point.


Studies show that the safest amount of weight to lose is 1-2lbs a week.

ONLY 1 TO 2, not 10 or 20 pounds like those quick fixes promise!

But why?

First of all, people who lose weight at a slower rate are more likely to keep it off, because they are making these healthier habits an ongoing lifestyle

I don’t know how many times I’ve had someone ask me why they lost 10lbs in one week doing X diet, but then two days later they gained it all back – plus more! Well, that’s because when you do an extreme diet you usually cut back your calories WAY TOO MUCH. Which, clearly works to start, but then your body goes into starvation mode because it thinks you are not going to feed it anymore. So then it slows your metabolism and starts to increase your fat stores for energy and decreases your energy (why you feel lethargic and grumpy when you diet)… Then when you end the diet and go back to your normal eating habits, BAM – welcome back lost weight and new weight, because your body still thinks you may starve it again it holds on to it all..

Another reason it is safer to lose weight slowly is because rapid and extreme weight loss can result in many health problems like heart attack, nutrient deficiency and dehydration. By losing the weight at a slower rate you allow your body to cope with the changes and adapt better.

Slow weight loss also helps to prevent loose skin. Although the skin is quite an elastic organ, it needs time to adjust to the loss of body mass and when you lose too much weight too quickly this is when you get saggy and loose skin flaps. Where as if you lose the weight at a slower rate, this gives your skin more time to contract and fit your new slimmer body.

Also, if you lose weight too fast then you can also lose muscle! Now, I don’t care if you don’t want to be a body builder or think muscle looks “gross” or whatever your eversion is, muscle is important. Especially if you want to lose fat. If you lose muscle  as well, your metabolism will slow down – which in return makes it harder to lose that stubborn fat.

Lastly, if you lose the weight at a slower rate you are less likely to turn into a grumpy, dieting bear that wants to rip the head off of everyone they talk to.


  • Crash diets not only suck to go through mentally, but they are very hard on you physically.
  • The SAFEST and BEST way to lose weight and keep it off is hard work and consistency in your eating and exercise habits
  • If you’ve tried working out or eating a few more veggies and cutting out your nightly bag of chips and you haven’t noticed results yet, chances are you haven’t given it enough time to see results, remember, I said it’s going to be slow and steady
  • If you have stuck with it for about a month and are still not really seeing results, come to me or another personal trainer/ nutritionist/ fitness expert and ask for help! This is why we go to school, I love helping people reach their goals and change their lives!
Posted in Healthy Lifestyle Advice

Change your perspective, change your life 

I’ve come to realize that I am very blessed and fortunate. Sure, I don’t live in a palace in France, with servants waiting on me hand and foot because I married the prince – but I am healthy, I have amazing friends & family, I get to go to work everyday & help people, I have a comfy bed to sleep in every night and delicious food to eat.

So yeah, I’d say my life’s pretty great.

Most of the time, we already have what we need to be happy, we are just looking at our lives from the wrong perspective.

For example, you might not be happy with your body right now, but if you were to get very sick or injured and you were no longer able to physically do all the things you love, then you would probably be happy for that old body to come back.

You may not be happy with your job, but if you were to lose it and went months without an income, you would probably be very happy for your old job back.

So many people take for granted their health, a steady job, their friendships and more all because they can’t stop thinking about that bigger house, better job, perfect body or whatever it is they think they desire.

You always have what you need to be happy, but you just don’t realize it because there’s always something else out there.

People always say, “ugh, I have to go to work today”… When really you should be saying, ” I GET to go to work tomorrow”

Remember, something that may seem like a pain in your ass is being wished for by someone less fortunate than you.

With all the hype about fitness models, “abs”, big muscles and being “toned”, people seem to forget how wonderful their body is already. If you have a healthy body that is able to function properly, keeping you alive and moving everyday, giving you the ability to do what you love, then you’re pretty damn blessed.

That’s why it’s so important to take care of our bodies. This is why it’s important to fuel your body with proper nutrition and to exercise at least 3 days a week. These things help to keep you healthy and able to do the things you love.

And guess what, if you have one of the wonderful bodies I described above and you’re not happy with it. I have two things to say about that:

1. You have the ability to work to change it! You are healthy and able to exercise, you are able to go to the grocery store and buy vegetables and proteins. So many people do not have those kind of opportunities, and we take the ability to be active and eat healthy for granted. If you truly want to make a change in your body, start using it!

2. Begin to love your body now. It is possible to want to change your body and love it at the same time. Love it for safely getting you to the gym and through your workout. Love it for being able to do something you weren’t able to do a month ago. Love it for keeping you alive and healthy every single day. JUST LOVE YOUR BODY.

Ok ok, I was rambling a little there. But here’s the main message: keep your life in the right perspective.

Every one of us ALWAYS has something to be happy about, you may just have to change the way you see things to find it. And once you find one thing, be grateful for it, and you will begin to see so many wonderful things to be happy about!

Posted in Healthy Lifestyle Advice, Nutrition/ Diet

“Oh no, I ate ALL the Halloweeen candy” / how to help yourself after a binge

“Oh no, I ate all the Halloween candy!!” / How to help yourself after When someone is dieting, especially if it’s for a long time they will come across certain situations or Holidays that will tempt them to break their diet and overindulge.

{this is why I ALWAYS preach making your weight loss / health journey a lifestyle change instead of a strict diet}
But anyways, a binge is NOT THE END OF THE WORLD and it is most certainly not a good reason to get back into old, unhealthy habits and make an excuse to eat more crap.
First, get plenty of water into you. Water is the best and most natural way to cleanse your body – so flush out as much as you can with water first.
Next, don’t deprive yourself of healthy foods now just because you over ate some junk. Especially because fruits and vegetables at this time will help you give the fibre to really flush out your system, if ya know what I mean hahah. This can not only lead to a cycle of binging and starving yourself, but it’s not the type of mindset you want going into this lifestyle change.
Then, tell yourself that you still love yourself. Remember that you are currently doing the best you can, with the knowledge and strength that you have in this moment & a binge is no reason to beat yourself up.

We are usually hardest on ourselves so you need to be your biggest supporter here and remind yourself that it doesn’t happen all the time and that you know you can get back on track.
Now, think about how your body felt immediately after.

Chances are, not so hot.

This means you can use this feeling to keep yourself on track with your goals. Next time you are in a situation that you want to binge (don’t deprive yourself) think of how it felt. Use this feeling to fuel your willpower and to help portion out your treats you have next time, this way you still get the taste and enough to satisfy your want, but not enough to make you feel gross.
MAIN TAKEAWAY: Don’t feel guilty and beat yourself up.


Pick yourself up and move on. Keeping your goals in mind, stay focused and look at the positives.