Posted in Uncategorized

Stop Making Health & Fitness Seem Impossible

For some reason people think being healthy and fit is complicated and impossible. The good news is that losing weight, gaining muscle, and getting into good shape are all relatively simple. The bad news is that it is not necessarily “easy” and as much as those expensive detoxes would have you believe, it is not instant either. 
I think that is why people think it is so hard, they eat one salad, or go to a gym once and wonder why they don’t have a six pack yet.
Yes, those are both good and healthy habits that will put you on the right path, but the path is not a magical time machine. It will take following those good habits consistently for an extended period of time in order to see results. 
I know you were hoping I would give you some simple way to wake up tomorrow with your dream body, however, the healthiest way to lose weight, and keep it off is to lose it slowly. 
Now, I know that is not what most people want to hear, but I am not here to sell some detox or magic 30 day program that promises fast results; I am here to educate and help as many people as I can. 
The real trick to reaching fitness goals is to make small, maintainable changes, and continuously aim to make better choices.
If you do not exercise at all, start by adding in a 30 minute walk 5 days a week. 

If you have take out 4 nights a week, start by making your own meals as often as possible, and if forced to eat out, make the healthiest choices possible (have a side salad to get your veggies in, grilled instead of breaded, etc… more on healthier take out options in a future post?)

If the only beverages you consume now contain caffeine, sugar or alcohol, start by adding in a bottle of water at every meal.
These changes may seem very small, but they are just small enough to be maintainable and to start seeing small results over time. 

The goal is not to change your whole life at once, it is to learn to make healthier choices which will lead to a new healthier lifestyle. 
This is good news!

This means you do not have to be perfect all the time. 

This means you do not have to eat only healthy foods all the time.

This means you do not have to get in your workouts all the time. 

This means you do not have to deprive yourself and go to the gym every single day to get results. 

This means that you get to live a balanced life; eating healthy 80% of the time and letting yourself splurge 20% of the time; getting in your exercise when you can, but not beating yourself up when you can’t; seeing slow steady changes, but not losing your sanity in the mean time. 
Health and fitness is not and should not be impossible, all you have to do is start making small changes and stick with it. 
** as always, feel free to ask me if you have any specific questions or if I can help you get started!

Posted in Uncategorized

Preparing For a Healthier Summer

This is not going to be a quick guide about how to look hot on the beach.
This is going to be a simple guide about how to maintain, and potentially even improve, your health during the summer.

I know that as the weather gets warmer most people tend to get busier with their social life, BBQ’s, lounging at the cottage, and therefore tend to let their healthy habits fall by the wayside.

I know this, because I am one of those people. I love enjoying my time in the sun with family and friends. However, I know that my long term health depends on what I do consistently, rather than just my habits in the winter. This does not mean that I always have to eat perfectly and get in all of my workouts every week, this means that I aim to make healthier options whenever possible, and just do my best.

It is possible to enjoy your summer while making healthier choices, therefore I decided to put together a list of the ways that I maintain my health and fitness goals even with the temptations of summer.

  1. Do something, anything, active every day.

This does not have to mean you go to the gym everyday; this could be going for a walk or a hike with friends, going swimming or playing water sports, or recreational sports/ activities. Just do your best to move as much as possible, as tempting as it is to lie in the sun all day, your body will benefit from more movement – even if it’s just short breaks from sitting. Plus the mix of exercise and sunshine will give you the added benefits from Vitamin D as well!

Remember, a body in motion, stays in motion!

2. Up your water intake

The majority of people are not drinking enough water as is, but as the weather gets warmer, people sweat more and water needs increase.

Aim to drink over 2L of water a day.

Not only will you be getting the added benefits of drinking more water (which is a whole other blog topic), but this usually leads to people decreasing the amount of sugary or alcoholic beverages they consume. Furthermore, more water will help to keep your body healthier and hydrated, and will also help to keep overall calorie consumption lower which can aid in either weight loss or maintenance.

3. Eat 5 servings of vegetables a day.

I know that during the summer it can be much harder to stick to a certain diet, and that sometimes can give people the “screw it, I’m just going to eat whatever I want and get back on track in the fall” mentality.

However, I don’t want you to let your goals or health fall completely off the tracks this summer. I want you to enjoy your summer, while making better choices. Remember, health is not about always being perfect; it is about making the best choices you can, while living a balanced and happy life. This means you do not deprive yourself, but you ensure that you are still giving your body the nutrients it needs.

That is why I always make it a rule to eat 5 servings of veggies a day, no matter what else you may be filling your body with, you know that you still got in your vitamins and nutrients first.

If you are planning on going out for dinner with friends and don’t want to order the salad, just make sure you get your veggies in for lunch, or have some as a snack.

If you are going to a BBQ or a potluck, bring a vegetable tray, that way you know there will be healthier options you can chose from.

See how you can still enjoy your social life without treating your body like a garbage can?

Adding in the vegetables will not only ensure you are getting the proper nutrients in, but it also usually leads people to eat less junk foods because veggies will give you that full feelings.

That’s it!

Seems manageable, right?

All of these tips may seem very simple, however I guarantee you that if you follow them all to the best of your abilities they will make a huge difference.

Feeling and looking your best does not have to be complicated, in fact it is very simple; however, it does take consistency.

It is better to live your life following the 80/20 rule, doing your best and making healthy choices the majority of the time, but still allowing yourself to splurge or forget a workout every now and then, rather than living but the 100% or 0% rule, in which you feel that if you cannot be perfect you don’t even bother trying.

I hope these tips help you keep up with your healthy habits all year long, and as always if you ever have any specific questions please feel free to reach out!

Posted in Uncategorized

12 Months; 20 Pounds & Happier

This day last year I was anxious and excited as I was preparing to step on the stage for my very first fitness competition.

Since I have already wrote a full blog on that experience I will not talk much about it, but long story short, I did quite well and did actually enjoy myself.

As soon as I was done my competition I was all psyched for my “off-season” and to come back next year and aim for my pro card.

However, a lot has changed in my life since this time last year.

As an outsider looking in you may not really notice these changes, but as someone who tries to be very in tune with their thoughts and personal growth, I have noticed a huge difference. My outlook on life, the way I talk to myself, and my goals have all drastically changed.

Of course, there is the physical transformation with a difference of more than 20 pounds since I stepped on stage. But I am more focused on how far I have come mentally in the last year.

One of my goals for 2017 was/is to eat and exercise for the sake of my health.
To eat vegetables and a variety of whole foods, not to cut weight, but because I know my body will appreciate them.
To do cardio a couple times a week, not to increase my calories burned, but because I know my heart will be stronger for it.

However, one of my bigger goals for 2017 was to enjoy my life more, and make more memories
To be able to go on a spontaneous trip and not worry about getting all my workouts in for that week.
To be able to go to family dinners, BBQ’s or wherever and to just enjoy the food and fun, stress free.
To be more than just my body.

To some people this may seem ridiculous that I actually had to make this a goal, but for someone who is very driven and always feels the need to be doing something productive with their life (who last year had very strict goals and a strict lifestyle for the first half of the year), I knew I had to put it in writing.

Over the last 12 months I have learned to truly love the skin I am in, not in a conceited way, but in a ‘I know my self worth is not based on my body fat percentage’ kind of way. In a way that allows me to be happy and enjoy my social life, without feeling guilty or like it is going to ruin all my progress.

Over the last 12 months I have been focused on being more selfless, giving more to those around me and really paying attention to how I make others feel. Not to say that all fitness competitors are selfish, but you do have to be totally focused on you and your goals in order to do well, so it forces you to think about yourself more than others.

Over the last 12 months I have made more memories,  improved many relationships, and learned to see the wonderful qualities that I have on the inside, and I continue to keep this up.

Clearly, my physique is not the most “award winning” that it ever has been.

But I don’t care.

After you do a fitness competition, every single person who I have talked to, has said that they feel “fat” even when you are at a normal, healthy weight for a while… And I would be lying if I said didn’t feel like that, especially when I compare myself to pictures of my show.

However, I can honestly say that it no longer bothers me.
I can lift a heck of a lot more than I could this time last year.
I have more shape to my body.
I have a fun social life, and people actually enjoy spending time with me.
I am happy living the life a 22 year old should be living.
I am still relatively health conscious, but food and exercise are not all I think about.

** This is not to say that if you are young you are wasting your youth prepping for shows, like I said I am still super glad I did it and I learned a lot! Just make sure that you are ready for what comes after, prep is no way to live for the rest of your life and remember you are beautiful even when you are not stage ready. Furthermore, what good is a stage ready body or a bunch of trophies if you are miserable and lonely because no body wants to be with you when you are dieting? (No, I was not miserable and lonely – I actually had a lovely support system, bless their souls, but I know that I was not the most fun to be around.)

In the end I do believe that it is important to have goals, especially if it is necessary for your health and well being.

Just make sure that you do not let those goals totally take over your life, even if you have to lose over 30 pounds because your doctor said so, you can do that by making small, manageable changes.

Overall, what I’m trying to say is that the best accomplishments in life come from the inside, as cliche as that sounds, it’s true.
Trophies are awesome, but all they are going to do is collect dust, memories and relationships will last a life time.

The key to life is balance, and although I am still learning, I know that I have made huge leaps in my personal growth over the last year and that is an accomplishment in itself.

Is what you are doing now making you happy?
Are you living your life to the fullest?

If you are having trouble reaching your goals and/or finding balance in your life, talk to somebody about it!

PS – people don’t love you for your body (if they do, they’re not worth your time and deserve to be throat punched), no one else notices that extra 5 (or 20 in my case) pounds except for you, you will never be happy if your only source of happiness is reaching a certain goal weight, so go out and make memories, enjoy your life, now!

Posted in Uncategorized

Find What You Love & Make It Work For You

Getting healthy or in shape does not have to, and should not make you miserable. There is not one “right way” to eat and exercise that will work for everybody. This is partially because every body type is different, but also because every person is unique and has different likes and dislikes.
There are so many healthy foods out there, so if you don’t like broccoli and chicken, that’s ok! You don’t have to eat it to be considered healthy, there are many other vegetables out there that you can eat instead of broccoli, and there are many other sources of protein that you can eat to get its benefits!
Oh… you don’t like vegetables? Salad is for rabbits? Healthy food is “boring”? 

How original

Luckily, with healthy being such a ‘trend’ lately there are so many easy, delicious, and health conscious recipes out there, just check the internet. 
There are many ways to make healthy eating enjoyable for you; it can be as simple as a different method of preparing certain foods, sneaking them in to other dishes or smoothies, or maybe you need to expand your menu and try some new foods. All you have to do is keep trying new recipes and foods until you find some that you like. Then, once you find which ones you like and don’t like it is very simple, eat more of the ones you like. 
Furthermore, once you start eating vegetables and fruit (which are both filled with tonnes of amazing nutrients and vitamins) regularly your body will, and no I’m not making this up, crave those nutrients – which means you will actually start to crave healthy foods. 

This means it will become easier and easier for you to eat healthy, and enjoy the process. For most people this also means that they start to enjoy the taste of other vegetables, that they might not have before. 
Isn’t it amazing how smart our body is when we fuel it properly.
On to exercise…. 

“I can’t run.” 

“I don’t like to sweat.”

“It’s hard.”

“I wouldn’t even know where to start.”
None of that matters. 

You don’t have to do any particular type of exercise for your body to benefit from it. 

There are so many different types of exercise. No matter what you have tried before, there will be something that you enjoy doing. 

Unfortunately, you will never learn what kind of exercise is right for you if you never get off the couch and try something. This means it may take actually getting up and making an effort to try new things in order for you to find what you like to do, however, once you find it, I promise you will never look back to your old, sedentary ways again. 
**Sidenote: this does not mean you will never be tired, or want to have lazy days. Those days are OK, as a matter of fact rest days are actually needed. Making a lifestyle change is all about finding a balance between being active and allowing yourself enough recovery, all while making sure you are not over-indulging in one or the other. 
There are many different exercise programs, sports and fitness classes out there, however if you do not enjoy it, if you do not look forward to your workout then what are the chances you will stick with it? 

The goal is to find exercise that you enjoy, and that you will want to keep doing in order to stay active as you age. For some people this means cross training, combining different kinds of exercise (strength, cardio, yoga) into their program and doing a little bit of each every week. Other people may love their pilates class (or at home video) and religiously do that workout 3-5 times a week, never becoming bored or even wanting to try something else. For some, their exercise could include their daily walk/ jogs with their dog. Any and all of these examples are great, because all of them get you moving, and any movement is better than no movement. Furthermore, this means that as your goals, likes and needs change, you can continue to change the type of exercise you do, as long as you keep active then you will continue to reap the benefits. 
The best “diet” and exercise program is the one that you enjoy and can do for the rest of your life. 

So get out there; try new foods, attend a new workout class, dance while you clean your house, find what you love and repeat!
** If you are totally lost or are feeling overwhelmed and don’t know where to start, just ask, and let me help you find what will work for you!

Posted in Healthy Lifestyle Advice, Uncategorized

What Are You Waiting For?

Whether you are waiting for Friday, summer, a vacation, to lose the weight, whatever it is; we seem to always be waiting.

Have you noticed that?
All week long people ask, “is it Friday yet?”
All throughout the winter people complain about the cold, counting down to summer.
People say they will start living their life when they reach a certain goal.

We are forever counting down, and wishing away, the days for a certain event.

However, most of life is spent waiting.

There are more days during the week that are considered “work days” than there are days on the weekend.
That means, instead of making the most out of those days in the middle, most people spend the majority of their time complaining and being miserable while they wait for it to be the weekend again.

Winter, especially if you are in Canada, can feel like forever, but it is inevitable.
Every year we know it is going to come, so why do we instantly start complaining and allow something that isn’t a big surprise to drastically change our mood so much.

Unless you are one of the lucky people who live in a vacation spot, the chances are you are not always on vacation, and for most of us that means we are working and at our “boring, every day lives” the majority of the time.

This means that we waste the majority of our time waiting and being miserable, by choice.

The good news is you can change your life, by changing your outlook.
You can lose so much happiness by continually waiting for outside circumstances to change so that you can be happy. However, the happiest people are not the ones who’s lives are perfect and who are always doing something exciting, they are the ones who make a conscious choice to be happy and enjoy life now.

Instead of waiting for the weekend, or for summer,  make the most out of your time now. Focus on the positives and start to find things you enjoy about the time that you usually dread. Learn to look for things you like about your job (your co-workers, helping others, or that you have a paying job), find a new winter hobby, look for little things to make you happy during the “waiting” periods.
Monday through Thursday and winter coming every year are both inevitable, you know they are coming, so why let something that you have no control over dictate your mood. Stop allowing things that you cannot control effect your moods, take control of your life; choose to see the good, choose to find things that make you happy, and stop allowing the inevitable events make you miserable.

Just stop complaining.

The easiest way to be happier, any day of the week, any time of the year, is to stop focusing on all the “bad things” and to look for things that make you happy.

Our thoughts are like an avalanche, if you look for the bad and are miserable you will start to see more and more until you feel those thoughts have totally overwhelmed you. However, if you look for the good then you will start to see more and more of it until you are overjoyed with good thoughts.

Stop waiting for a certain day, a certain season, a certain someone to notice you; go out and make life happen instead of letting life happen to you.

Life is too fragile to spend so much of it sad and miserable. It is better to look back and see that you made the most out of each day, maybe made a few mistakes along the way, but that you enjoyed life, rather than to look back and regretting all the things you didn’t do, and all the time you wasted waiting for something to save you.

Smile more.
Be kind to others.
Laugh as much as you can.
Take up a new hobby.
Ask that person out.
Audition for the play.
Put yourself out there.
Live the life you have always wanted to live.

Posted in Healthy Lifestyle Advice, Uncategorized

Being Just A Bit Better To Be Successful

Health and fitness is not supposed to be “all or nothing.”

It is a journey.

Yes, it can be good to devote yourself to something. However, you have to remind yourself that one little setback will not undo all of the good you have previously done. One mistake or slip up will not cancel out all the good choices you have already made. Eating one brownie doesn’t mean your whole day or week is ruined and that you should continue to eat the whole batch and a tub of ice cream.

Improving your health is about making little changes and slowly learning to be a little bit better than you were before.

Slow and steady really does win the health and fitness race.

As much as everyone wants to see instant results that is not only unrealistic and impossible, but it is not safe or healthy.

Anything worth having takes time.

Making a lifestyle change is hard.

It can be very hard.

But it’s not impossible, and it doesn’t mean you have to give up everything you love and totally change your life.

It doesn’t take much to change your life, the most successful people will start small.

If you can get yourself to commit to one little change and be consistent with it, eventually you will see results. Plus, you will have a healthy new habit. After this small change is part of your new lifestyle you can add another one that might be a little bit more challenging, make that change a habit, see more results, and keep going until you are pleased with your lifestyle and health!

There are three major areas I look at when starting with a new client:

  1. Water – are you drinking enough? (Think 2-3L of WATER a day, less caffeine and alcohol)
  2. Protein – are you getting enough? (You should be eating 1 serving of protein at every meal, think 1 piece of meat, tofu, protein powders/ bars, cottage cheese, eggs, etc.)
  3. Vegetables – are you eating enough? (You want to aim for 5 servings of vegetables every day, and it’s best to include multiple different colour veggies for variety of nutrients)

Furthermore, being healthy isn’t about following all of these “rules;” don’t eat carbs at night, drink this cleanse, etc.

It is about consciously making the better choice.

For example, you start to make your lunch for work everyday and bring a water bottle instead of grabbing a burger and pop at the closest fast food joint.

Or you are at a potluck dinner with friends, you choose to fill your plate with mostly veggies and healthier cuts of meat instead of choosing the nachos and 8 different kinds of dip, then you proceed to have one dessert, because you don’t want to deprive yourself, but you have the self-control to have one and be satisfied.

Or you decide to walk your dog after work when you come home, instead of going right to the couch to binge watch Netflix.

Most people know what foods and habits are good for their body and which aren’t, but it can be overwhelming to try to change them all at once. So don’t get yourself all worked up thinking being healthy and getting in shape has to be a daunting and difficult task. Getting in shape and bettering your health is about continuously making better choices, but not totally depriving yourself, you still want to enjoy and live the life that you are getting so healthy for.

One step at a time, one choice at a time, can totally change your life.

As always, if you need a little more guidance or help with where to start and what choices to make don’t be afraid to ask!

Posted in Uncategorized

Letter To My 16 Year Old Self

Stop being so hard on yourself.

Forgive all of those people who have hurt you. It’s not their fault. Everyone is doing the best they can.

Be more compassionate, try to put yourself in someone else’s shoes before you judge or get mad.

Why are you in such a rush? Life is not a race. Learn to enjoy the little things and be content now.

Stop worrying about the little things.

And trust me, it’s all little things.

Start asking yourself, “what does this really matter?” when you get upset by something, if it won’t matter in 5 years, or even next month – then why are you spending so much time bothered by it?

Don’t worry about what other people will think, do what makes you happy; everyone else is already pre-occupied with their own lives anyways.

Being “skinny” won’t solve any of your problems; it won’t make you happier, it won’t make you feel “good enough,” and it won’t help you love yourself.

You will do amazing things, you don’t have to know how or what they will be, but you will. Just follow that little voice in your head and keep doing what you love. The more you are true to yourself and follow your heart the more you will help and inspire others.

Eat your vegetables, because they are good for you and help your body function better.

Exercise to be strong, healthy and for the fun of it.

Pick your friends wisely; find people who lift you up and truly want the best for you.

Be kind to everyone, if they don’t accept it, don’t worry, that’s their problem not yours.

STOP STRESSING, you are too young to stress so much. Everything will always work out the way it’s meant to, I promise.

Have more fun with your friends. Don’t forget about school, work and other responsibilities, but you will be more successful in the long run if you make time for fun along the way.

Start practicing patience and taking control of your emotions. Getting angry and being upset only really effects your life and well-being, if someone cuts you off or takes your parking spot and you get angry at them all it does is ruin your day, do you think they will even notice that you are so upset? No.

Stop complaining. Continuing with the aggressive driver above, if you allow them to ruin your mood, then you go and tell people about it, you are dragging out the frustration and bringing others down with you.

Learn to let things go. Furthermore, if you stop, take a breath and don’t allow some bad driver to ruin your mood. you can literally change the course of your whole day.

Be nice to boys, but not too nice. Always stand up for yourself and only accept treatment you would want your daughter to receive.

You will have good days and bad days, but most importantly, you will have great days. 

The difference between a happy life and a miserable life is how you look at it. Try to always look for the good, even in the bad find and celebrate the good. Everything happens for a reason, sometimes the reason doesn’t present itself right away, but it will eventually.

Find more reasons to be thankful and excited, because you have so many amazing things to look forward to. However, don’t wait for them to be happy. Start being happy and enjoying your life now.


You deserve greatness.

You deserve to be successful.

You deserve to be treated like a Queen.

You deserve to be happy.

And don’t you ever forget it.

People will always see you how you see yourself, so walk with your head held high, a smile on your face, and bite your tongue when necessary.

Posted in fitness, Healthy Lifestyle Advice, My Fitness Story, Uncategorized

You Are More Important Than Your Weight

*News Flash* no one cares about how much you weigh, other than you!

And that extra layer of love around your mid-section? I can guarantee you no one obsesses over it as much as you do. The only reason someone else may notice it is because you are constantly grabbing it and complaining about it.

Would you pick a friend apart like you do to yourself?

Hopefully not.

So why are we so quick to judge ourselves?

When did the number on the scale become such a topic of discussion, mainly anger and embarrassment, in our society?

I hear it all the time, even from people who don’t have much, if any to lose, that they think they “need to be 10lbs lighter” to be the right weight for their body.

Who says?

There’s a difference between needing to drop 30lbs for health reasons and thinking you need to be X pounds because some skinny fitness model weighs that – or because that number is easier to tell people.

There is almost 5 years difference in those pictures, and my weight is almost the same in both – in fact, I may even be a little heavier on the right.

Do you still believe your scale is the indicator of your self-worth?

I don’t believe in “goal-weights” because exercise doesn’t just effect the number on the scale but it changes where and how you body stores weight. The point of the picture is to show that the scale isn’t the be all and end all.

Every body is different. Every body is beautiful. Every body is perfect in its own way.

I have been many different weights and body compositions in between these two pictures, and although I am not currently the leanest I’ve ever been, I am happy and proud of myself and how far I’ve come; not just physically but mentally. It has taken me a long time to get to where I am, so I know it’s not a change you can make over night. However you can start to love yourself at anytime.

Go to a mirror, right now.

Then, say three things that you truly love about yourself.

At first this can be hard, but the more you do it the more comfortable you will get with this.

From now on try to replace every negative thought you have about yourself with at least 3 positive thoughts.

I’m not saying that I’m perfect,; I look at myself and could point out plenty of things I would like to change, my body image is still something I need to work on everyday. But each time I feel the negative thought spiral starting I try to remind myself of how far I have come and all that I’ve been through and everyday I get a little nicer to myself.

It’s true what they say; the most beautiful people are the happiest people who are confident and comfortable in their own skin.

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet, Uncategorized

The Magic Diet Pill

Have you heard of it?

The magic pill that you can take at night at wake up with a perfect body?

That’s because it doesn’t exist.

Sure, there are tonnes of “fat burners” and teas and crap that people will try to sell you as a quick fix to a weight problem. But don’t you think if there was one pill or trick that worked that everyone would already have their perfect body?

Stop looking for the easy way!

There is no easy way.

The only way to see changes in your body is to actually put in the effort.

The reason that the majority of the population doesn’t look like fitness models is because it isn’t easy.

Furthermore, unless you are being paid to be that lean, there is no need to look like that model on the cover of a magazine.

It’s actually not even healthy to look like that year round, which is why most fitness models and competitors take an “off season”, to give their body a break from being that lean and their mind a break from that lifestyle.

You don’t have to be “cover ready” to show that you exercise and are healthy. Yes, you will have to put in hard work if you want to change your body, there is no denying that – however, know that if you want to make extreme changes in your physique that you will have to make extreme changes to your lifestyle.

I want you to imagine someone who’s body you admire, even if they are some model/ athlete who you know nothing about.


Now, imagine what you think their “typical” day looks like.

I bet you are imagining them eating vegetables and exercising right?

So, what would make you think that you can look like that without similar habits and lifestyle changes?

Eating healthy and exercising doesn’t have to be punishment, and it doesn’t necessarily have to be that hard – but it does have to be consistent. The goal should be to live a healthy and active lifestyle 80% of the time; if you miss a workout or eat a bad meal 20% of the time it is not going to have that huge of an impact on your body and your health. But please, please, stop paying money for detox juices and pills just because you think it’s a simple way to lose weight.

The nice thing about making a lifestyle change is that for best results you should start small. Start with one nutrition habit, or adding in a little bit of exercise. The slower you make changes to your lifestyle the more likely they are to become a habit, the less likely you are to get discouraged and give up, and the more likely you are to see maintainable changes in your body.

Haven’t you ever heard that anything worth having doesn’t come easy?

Yes, it may be hard at first – change usually is, but I promise you it will be worth it!

** Having trouble figuring out where to start or what changes to start with? Just ask, I’d love to help you!

Posted in Healthy Lifestyle Advice, Uncategorized

Actually Achieve Your Resolutions This Year!

So, I had a long winded blog typed up on how to be successful and reach your goals this year… But it just continued to get longer and longer (surprise surprise), and I didn’t want to overload you all with information. Therefore, I decided to write a whole new and shorter blog to give you motivation and tips to reach your goals, while also providing you with extra time to start taking action now!

1. Make sure your goals are specific.

Yes, you can generalize to start- but make those goals specific – or else, how will you know when you’ve reached them?

Example: Change, “I want to lose weight”, to “ I want to lose X pounds or X inches off my waist.

2. Write them down.

This will help you know exactly what you are trying to achieve, and let you know when you’ve reached those goals. Plus if you keep it posted somewhere you can see it everyday then you will be reminded to work towards it and stay motivated.

3. Write down what you need to do to reach those goals.

Make a “to-do” list of what you need to do today, this week, this month, etc. to help you get closer and closer to your goal(s). Then keep writing new lists as often as you need to in order to stay on track.



  • make a shopping list of healthy foods to eat this week


  • go grocery shopping & cut up all fruits and vegetables

This month:

  • start walking 5 days a week for 20 minutes at a time
  • eat food slowly
  • look into gym memberships/ at home workout programs

…. as you keep achieving daily, and weekly goals you may not need to change anything, maybe you just re-write the same goals every month, or maybe you decide you want to try some things that take a little more will power and effort, but keep making lists!

4. Celebrate the little things

I’m not telling you to celebrate the fact that you made it to the gym 3 times this week with a burger, fries and chocolate milkshake. However, you should acknowledge the fact that each step you make to getting you closer to your goals is a step in the right direction and has taken some effort – and you should be proud of that!


  • You make it to the gym 3 times a week for a whole month, so at the end of the month you decide reward yourself with a new gym outfit.
  • You eat 5 servings of vegetables everyday for a week, so you reward yourself with going to that specialty coffee shop you like and meeting a friend for a warm drink.

5. Be Realistic

This isn’t to discourage you from dreaming big, because that is not what I’m about! What I mean is that if you start small you are more likely to be successful, then when you reach your initial goal you can re-set your goals and strive for more every time you reach a new goal. However, by starting small and giving yourself plenty of time this will help ensure that you don’t get discouraged if you don’t see drastic changes immediately.

Of course there is much more that I could say about this topic, but these are just a few tips to help you get started and heading in the right direction to make 2017 your year!

Be patient, consistent and work hard, I know you can do this!

As always, if you have any specific questions please don’t be afraid to ask!