This is such a hard post for me to write, but I'm doing it regardless... because I know I'm not the only one who needs to hear it. When I was the girl on the left, I HATED my body. I hated the way I looked and desperately wanted to be somebody else. Is there anything wrong with the girl on the left? Hell no! Should she feel like she is less beautiful, capable and WORTHY than the girl on the right? Absolutely not. Should she spend every waking hour worrying about the way her '
Hey there, fit fam! Ever since posting my results from my Stronger Ever After program, I’ve been receiving a LOT of questions about what fitness & nutrition tips/strategies I use to lose fat. Here are some of my fave strategies to follow when you're looking to lose body fat the healthy way: 1. Lower Your Calories Slowly & Sustainably: Don't drop your calories all at once! Aim to drop about 50-100 calories per week (at most), so that your body has time to adjust to the lower c
Have you ever worked to achieve a certain goal, but by the time you achieved it, you just moved that goal post further away? This is something I've been talking about quite a bit with my clients & friends, and to be honest... it's also something I'm 100% guilty of doing, too. Oftentimes, we forget to look back on how far we've come and celebrate our current accomplishments. Instead, we're quick to move onto the next one, without one moment of gratitude or sense of appreciatio
Many of you might have seen my Insta story a couple weeks back where I showed you my 2 second transformation. But for anyone who missed it - I thought it was really important to post it here, too. This is just a friendly reminder that it is SO DAMN EASY to manipulate the camera so that it shows only our best angles. But, they aren't our only angles. Take it from me, NONE of us look as good as our social feeds do. Behind every photo, there are always the other 500 photos it to
Lately, I’ve been feeling a little burnt out. (Actually, a lot burnt out.) I’ve been putting so much of my time and energy into helping others, being as available and accessible as possible, studying, cooking, cleaning, learning, teaching, and pouring my heart into all of these amazing side projects, that I’ve barely had any time to step back and think - how am I doing, really? But, isn’t that often the case? How many of us put ourselves - our hopes, our dreams, and our desir
Every year, I love to write down an empowering word that becomes the main focus of my year. Last year, my “word” was GROWTH - in business, in personal development, in physical strength. I grew more than I ever thought I was capable of growing in one year. (And I know I’m just getting started!) But, this year, I wanted to focus on something different - something I haven’t been pouring into lately, but I know it can fulfill me in ways I won’t yet be able to fathom. This year is
Since we left on this little Floridian road trip, I’ve literally only worked out a total of 3 TIMES. Before leaving, I was SO determined to keep up my regular fitness & nutrition routine while I was traveling. But, the truth is? It ain’t that easy. HOWEVER, instead of beating myself up about it - I followed a few of my fave strategies over the course of this trip that have helped me to maintain my fitness goals (to an extent) while still being able to ENJOY myself, be flexibl
Over the past year, you guys have all watched me... → completely transform my body through an intense 30-day cut → become a Certified Personal Trainer (CPT) → start my own business → become a trainer at @f45yorkville → complete my first bulk → launch my first ever 4-week training & nutrition program that’s designed to help busy women all over the world achieve their fat loss goals - whether they work out at home or in a gym, called Stronger Ever After It’s hard to believe I’v
It’s been said that “we are the sum of the 5 closest people in our circle”. Which is why it’s so important to keep the RIGHT people closest to us. Personally, I consider myself so lucky and blessed to have finally found my tribe - the friends I can count on when I need them, who constantly push me towards achieving my dreams and goals, and who I can go weeks (even months!) without seeing, and when we reunite it's like no time has passed at all. We support each other. We lift
Ever felt like you’re self-sabotaging your own progress? Whether it’s by making excuses about we you don’t need to go to the gym, wasting time while we’re there, or not just putting your ALL into our workouts - we’ve ALL been there. We’ve all had those days, or weeks, or MONTHS where we haven’t felt like we’ve been doing absolutely everything we need to do in order to achieve a certain personal goal. It happens. And it’s completely OKAY to feel this way. However, what’s helpe
Happy Saturday, babes!! You guys voted to see the details of my prep from last week, so here it is - in all its colourful glory. I've been going through a bit of a "roasted mixed vegetables" kick lately, because it's just SO much easier to clean & prep my veggies, throw them on a pan and roast 'em all at the same time. (Plus, they're super versatile this way, and taste great on top of macro bowls, or on the side of your typical protein/carb/veg meal.) Here's a breakdown of ev
Lately, I haven’t been feeling good enough. Every morning, the first thought that rushes into my head before I can even control what’s happening is to look down at my body and validate that it’s NOT what I want it to look like. “Remember those abs I used to have? Yup. They’re long gone...” “My butt definitely doesn’t look as good as it used to.” “I hate the way my thigh fat jiggles.” You get my point. Many of you who don’t know me personally wouldn’t even realize that I’ve be
Recently, I had the AMAZING opportunity to test out GNC Canada’s new line of clinically-dosed pre-workout, LIT, and take an INSANE high-intensity, full-body spin class at Spokehaus with a group of other inspiring Toronto-based fitness influencers. (Did I mention that this was all after teaching 3 Hollywood classes at F45 Yorkville earlier that morning!?) But boy, was it LIT. Normally, I would have been too depleted of energy to power through my own workout after teaching thre
I used to spend my days WISHING that I could be (insert adjective here) - whether it was thinner, fitter, smarter, more successful, you name it - but not actually taking ACTION or doing anything about it. However, one of the biggest lessons I've learned over the course of my fitness journey is this: if you really want something, it’s entirely up to YOU to go get it. Trust me. You’re not going to achieve your goals by sitting around and waiting for someone to realize your full
Happy #ThankfulThursday everyone! Who else is feeling super grateful for everything they’ve accomplished this year so far? As this year is slowly coming to a close (can you believe we're almost 3 months away from 2019!?), it can be WAY too easy for us to feel pressured to reach every single goal we’ve set for ourselves. However, instead of focusing on the checklist of goals we still have yet to tick off, I think it’s even more important to go back and appreciate the ones we D
We allllll know I'm not about those "quick fix" solutions to achieving a specific goal. Living a truly balanced & sustainable lifestyle is more about what you do CONSISTENTLY over MONTHS (and years!), versus what you do PERFECTLY right NOW. However, there are small changes we can make TODAY that can instantly benefit our overall health, fitness and #bodygoals. (And trust me, if you continue doing them each day, these changes can lead to major results in the long run!) 1. MOVE
Calling ALL Toronto fit babes!! Grab your gal pals & JOIN ME for a fun-filled Women's Wellness Networking Event on Sunday, September 23rd from 2pm-5pm hosted by @monbrandmtl at @thetenspot on Danforth Ave.
Among TONS of opportunities to chat, sip & relax with likeminded individuals, there will also be a fun Q&A and wellness panel, hosted by Karina Bershteyn, experienced moderator and presenter with a passion for health & wellness.
1. @misskavita Founder
Lately, I've been trying to get into the habit of choosing ONE self-care practice that I can do daily to ensure that, despite all the time I put into work, helping others & building my business, I am ALWAYS making time to take care of myself, too - body, mind & spirit. While exercise and eating healthy are still important for maintaining a healthy body, self care goes WAY beyond the surface - and there are SO many little ways that you can show your body, mind & spirit some lo
Happy September, fit babes! While we can all start to feel overwhelmed by the fact that summer is (almost) officially over, this is just a friendly reminder to take a step back and truly appreciate all the incredible things, opportunities & people in your life that made your summer an incredible one. Here’s a few things I’m grateful for this summer: Getting to do what I love every single day Having some of the BEST sleeps of my life (ever since my Carpal Tunnel Syndrome was f
We live in a society that compares everyone else’s highlight reels to our own “behind-the-scenes” footage - from the tropical beachside vacations (that were planned years in advance), to the perfectly posed selfie (on the 400th try), to the visually stunning meals (that took HOURS to cook and assemble). When we see others living this “perfect” life, it can become so easy to slip into that dreaded “comparison” trap. You know the one. The one where we instantly feel like we’re