Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

Successful New Years Resolutions

I am the type of person who believes that you can change your life any day any time.I don’t believe in waiting for a certain date to start transforming your life, mainly because that just leads to more and more procrastination.
With that in mind, I know that the New Year brings about a lot of talk of change. So I want to help you (the best I can through the internet) actually reach your goals and make a difference.
How you ask? Aside from following you around and making your decisions for you I believe there are three things that will make your New Years Resolution successful.
A plan, confidence in yourself and your plan, and hard work.
1. First of all, you need a SMART goal

Goals are useless if they are not well thought out, in order to do that try to make them….

Specific – A certain number, either inches lost, muscle mass gained, lift X amount in a certain lift, etc.

Measurable – lose x amount of inches from your waist circumference of 40inches…

Achievable /Realistic – This is where you have to think about what is smart, healthy, and actually attainable.

– losing 1 – 2 pounds a week is healthy

– losing 30 pounds in a month is not healthy

Timely – You must set a time period, when you want to reach said goal

Ex: I want to lose 15 pounds in the first 3 months of the New Year from my current weight of 180 pounds
2. Then you develop a game plan

You cannot expect to achieve a certain goal if you do not plan for success.

Everyone’s plan may be a little different, even if goals seem similar, but you need to find what works for you.

Think of your plan as the instructions that come with your new Ikea furniture set. You may get to the end result eventually, but if you have a step by step guide, it is much more efficient and likely what you will get the end result you are looking for.
Here are some example plans:

– Going to the gym 4 times a week

– Buying more fruits and vegetables

– Buying a reusable water bottle

– Hiring a personal trainer

– Buying new gym clothes
3. Then you put in the work

Change is hard.

If it wasn’t hard then nobody would ever have to set goals or resolutions because they wouldn’t have to work hard to make a change.

So once you’ve set a few goals (only 2-3 SMART goals so that you can really focus on them, then once you reach them make new ones), made a plan, you then have to follow that plan and keep following it and stay committed.
I trust that if you use these three tips you will without a doubt have a very successful new year.
Remember your goals don’t work unless you do!

Happy New Year 🙂

Posted in Healthy Lifestyle Advice

How to be more productive 

When you study successful people you will notice that one commonality between most of them is having a set routine, or “morning ritual” that they do first thing every day.
Think of it, when you wake up and things are going well, the sun is shining and you feel rested the rest of the day just seems to go that much better, right?
So, what if you set out to ensure that each day was much better and more productive by creating a morning ritual for yourself?
It doesn’t have to be fancy, just a few things that will get you focused and help you to have a great day!
Here’s a clip of my morning ritual:

– Wake up and stretch (in bed), I try to make myself as long as possible just to really wake my body and get blood flowing.

– Walk to the fridge and grab my cold water bottle and have a few drinks

– Wash my face

– Write down 3 (or more) things I’m grateful for

– Set my daily intentions/ goals / to do’s for the day

– Eat!!

– Read from my daily inspiration book

– Either workout or go to work, depending on my schedule
Notice how I didn’t put anything about whining about getting up, checking all of my social media sites or complaining about all I have to do?

Those things just waste time, and will definitely not put me in a good mood for the rest of the day!
So get your set started on a positive note!

If you don’t know where to start try this:

– wake up

– Smile and stretch

– Say, “today is a great day” out loud, three times with meaning

– Drink some water

– Write down 5 things your thankful for
That’s it!

If that’s too much, start with two or three things and slowly add in the others 🙂
Try it tomorrow!

There’s no need to wait for a new year or a new week to start a new habit.

Posted in fitness, Healthy Lifestyle Advice, My Fitness Story

Be inspired, not intimidated

People who don’t know my story and where I’ve come from always judge me. They think my life is so easy and that one day I just woke up looking like I do.
But I want you to know that that is not the case.

I have educated, motivated and pushed myself to get to where I am today.
The point is, I want you to know that I understand it can be hard. I know how it can be hard to start a workout routine and keep with it. I know how hard it can be to make healthier choices and not give in to my sweet tooth every time. I know how hard it can be to put in the work and not see immediate results and get a little discouraged.
BUT, I want you to trust me, and believe that your hard work will pay off.

It just takes time.

It doesn’t take being perfect 100% of the time.

I’m a firm believer in the 80/20 rule.

Aim to eat well, exercise and make smarter choices 80% of the time, but allow yourself to splurge, eat your favorite treats, or be lazy 20% of the time. This will allow you to stay motivated, there’s no need to beat yourself up if you skip one workout, or have a cookie. By giving yourself this freedom you can get rid of the guilt for having bad days.

I guarantee you that everyone you idolize has bad days and makes mistakes, but they don’t show you that. Most people only show their highlight real on social media. They don’t tend to show you their bad days, the days they feel a little bloated, they days they are unmotivated, or the days they broke out with a few pimples.

If real life was like social media then everyone would seem perfect because we could edit our images and only show our victories.

My goal is to show people that just because you don’t have the body you want now, that doesn’t mean you will never have it. I want to inspire people that with some knowledge and hard work, you can change your body, your heath, and your life.

Don’t allow fit and strong people in the gym to intimidate you, use them as your inspiration to work hard keep moving towards your goals.

Posted in fitness, Healthy Lifestyle Advice

No one is perfect, and that shouldn’t be the goal

I know everyone looks at someone else and thinks their life is so perfect and that they have it all together, but trust me, they don’t. It’s easy to look from the outside and see someone who has lots of money, perfect hair, a loving spouse or a six pack and wish you had what they had.

But even people with those “perfect” qualities struggle.

Those people have things they don’t like about themselves.

Those people have insecurities and flaws.

Those people have other people they wish they were like.

Those people have goals and dreams.

It is like a big circle; you are wishing to be someone else who is wishing to be someone else, who could be wishing they were you and had your qualities.

Do you know how many people look at you and think “I wish I had their smile”, “I wish I had their job”, “I wish I had their sense of humour. ”

So why are we always wishing we could be someone else?

Don’t insult God by wishing to be someone else, he didn’t make anyone inferior, you are a master piece.

It’s time to get excited about your life! When you are passionate about who you are, when you are confident in your own body, when you are happy with who you are and your progress, when you stop criticizing yourself and idolizing others, that is when you are the most beautiful.

That is when you will find out who you really are, that is when your life will come together and you will be truly happy.

What would happen if you were perfect?

What would happen if you had no flaws, the perfect spouse, wonderful kids, unlimited money and nothing to worry   about?

Your life would be BORING! How interesting would life be if you had nothing to work for or nothing to challenge you?

Seriously though, what would you do?


So, embrace who you really are and allow yourself to shine.

Enjoy the journey, because everyday will be different, everyday will have different challenges and triumphs, and you will never get to live today again.

Let go of the idea of perfect, because perfect doesn’t exist.

Just be you. You are enough.

Posted in Healthy Lifestyle Advice, Nutrition/ Diet

Tis the season… holiday party tips

Holiday Party Tips

Well the holiday party season is upon us, which means social outings, parties and FOOD! Dieters tend to fear social gatherings, but fear no more! Holidays are a time for enjoying time with loved ones, good food, and being thankful. So I’m here to make sure you enjoy them, whether you are trying to lose weight, maintain, or just lead a healthier life!


1. Do NOT feel the need to diet during the meal

Don’t get me wrong, I am not advertising to eat everything in sight. But you don’t need to eat only green foods and lean proteins during your holiday meal. There is no need to go overboard and eat a whole batch of Christmas cookies, but one or two are not going to sabotage you.

You know that one good meal doesn’t instantly give you abs, just like one bad meal won’t make you instantly gain weight. Remember, it is a lifestyle that you are working towards everyday.
So, don’t sweat one meal, it is only 0.0009% of the meals you will eat this year, so really… what is it going to do in the long run?
2. Don’t show up starving!

A lot of people try to “save” their calories for big holiday meals and will therefore starve themselves before the event. But doing this leads to overeating, and even though you “saved up for this”, you end up eating more than you would have if it were a regular meal.

So don’t show up feeling stuffed, but eat enough before hand so that you are only slightly hungry and therefore will be satisfied with modest portions.

3. Enjoy the food, ESPECIALLY your favourite

One of the best things about holidays are that you know your favourite food, that you don’t have any other time of year, will be there too! So don’t let it be a source of anxiety. This goes along with point number 1, it’s only one meal! Plus, depriving yourself completely of certain goods can lead to bingeing which leads to guilt and usually a stomach ache.

So, whatever your favourite food is, whether it’s your Grandma’s pie or your Aunt’s famous stuffing, make sure you have at least one serving to satisfy your craving!

4. Do your socializing away from the dessert table

Remember, the whole point of Holidays are to be with your family, so take advantage of this time to enjoy them! By enjoying this time out of arms reach of the food it will stop you from mindlessly popping chocolate one after another into your mouth.

Talk more, snack less!

Also on this subject, use a plate! This will help you visualize how much you’ve eaten instead of just constantly having more and grazing.
5. Get your family moving!

Whether you suggest a family walk, or get everyone outside for some sledding or ice hockey, it will make everyone feel better! This will help get those sugars out of your blood and prevent the big energy crash that makes everyone feel like going into a post meal coma. Also, a little activity can get you out of some long uncomfortable family talks, like why you aren’t married with 5 kids yet… Unless that’s just my family, but I doubt it!

Get moving & make the holidays about more than stuffing your face and then not moving again.
6. Be cautious of the alcohol

I’m not trying to be the party pooper, but don’t keep slurping down glass after glass just because it’s a holiday! Alcoholic drinks not only fill you with empty calories, that you don’t even realize you’re consuming, but they also lead to more snacking, and less awareness of those food choices.

So again, enjoy the holidays, just sip a little slower!
7. Get in a good workout either the morning of or day after.

If you do the workout the morning of that will get your metabolism raging and therefore by meal time your body will take more of those calories to repair your muscles instead of storing the excess all as fat.

If you do your workout the day after then you are tapping into the stored glycogen (carbs) and using them to fuel your workout, again, using the calories more efficiently. Hey, maybe you will hit a new personal squat record!
8. Start fresh again

Get over the fact that you may have overate or got drunk, this is life. No one is perfect, and depriving yourself of your favourite foods and fearing the holidays is no way to live. Don’t let one day throw you off the entire month, get back on track. Don’t try to overcompensate by starving yourself again or running for hours. This takes away from the joy of being healthy and changing your life for the better.
Enjoy the holidays, enjoy your family, enjoy the food, and stay motivated!
Merry Christmas, and Happy Holidays!

Posted in Healthy Lifestyle Advice

Fresh starts

Fresh Starts

Ahh, another new month. The last month of 2015.

The last month before 2016… Did you cross all of your resolutions for 2015 off yet?

I know I haven’t. I did cross off some, but there are many that I have totally lost focus of, mind you I did have a long list (which reminds me, next time tell me to shorten my list of resolutions), but nonetheless, I lost sight of many of my goals.
In order to reach a goal you have to stay focused and committed to doing what it takes to achieve it. Otherwise, you will either lose motivation or completely forget about it and therefore fail to reach your goals!
Another thing that makes it harder to achieve a goal is having too many. This is because you are trying to do so many things at once and that leads to not giving each goal your full attention and effort. In today’s society everyone is always multi-tasking and trying to do a million things at once, but that is never the way to give something your all. You should try to focus on one or two small goals, especially when it comes to your health, this will help you put more time into your goals and therefore reach them faster!
Most importantly, the best time to make a change is now. It is never too late or too early to start working towards a goal or to try something different. So often people say they will start on Monday, or next month, or in the new year, but all that is doing is allowing you more time to procrastinate and find reasons to continue putting it off.
The best time to start creating your new future is now.
My tips to creating a fresh start and changing your path:


2. Start small, make your goals achievable and then raise the bar and keep achieving and changing your goals.

3. Focus on 2-4 goals at a time so you don’t lose sight of them.

4. Write them down and hang them up in your mirror, office, or somewhere that you will see it everyday.