I totally know how crazy life can get. One minute you’re KILLING your nutrition & training, and the next minute you’ve completely derailed... Guess what? It’s completely NORMAL to have those moments. That’s life! You aren’t a failure. You haven’t fucked it all up. You are just like every other human on this planet. If there’s one thing I’ve learned over the course of my fitness journey: The only way you can fail, is if you quit. Sure you might have fallen off the wagon. You m

Hey there, fit fam! After an incredible week of increased calorie intake, heavy lifts & LOTS of post-challenge celebration dinners, I'm finally starting my reverse diet protocol to ensure that I bring my calories back up to my regular maintenance level (of around 2000 calories) in the most healthy and sustainable way. And, since you guys have been asking for more info on REVERSE DIETING, here are a few key tips on how to reverse out of a current fat loss program on your own:

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

Hey there, fit babes! Over the past week, I’ve been receiving some messages & emails with amazing questions about my NEW Strong & Supported Group Coaching Program, so I wanted to share a few important FAQ’s with you below. (In case you had the same questions!) Click HERE to learn more about my Strong & Supported group coaching program! Q: HOW LONG DO I HAVE TO BUY? A: My Strong & Supported Group Coaching program is a LIMITED ENGAGEMENT, and will ONLY be available for purchase

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

Have you ever worried about going out on the weekends for fear that you'd ruin your progress? I used to ALWAYS fear making plans or going out with friends because I thought that it would totally destroy my progress. I thought that all of the hard work & dedication I put in during the week would just magically and completely undo itself on the weekend. (Sound familiar?) Let me be the one to break it to ya... that's 100% not true. Honestly, life is all about BALANCE ❤ and if yo

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

Photography: @kyle.battersby Here's a photo of me casually checking to see whether I have abs yet... Just kidding! In all seriousness - let's talk about what it takes to develop those defined, visible abs you see in all your fave Instagram models' photos... I hate to admit it, but all of those sayings are true: abs are mainly made in the KITCHEN. You can do thousands of sit-ups and core-based workouts every night and still not have a six pack. Why? It's all about what you're

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

So, you’ve decided to lose some fat, but you’re not sure how to get there in the quickest way possible. With only so many hours in a day, you want to make sure you’re getting the most effective workout for your time. Bring on the age-old debate: Is cardio or weight training more effective for fat loss? The short answer? While doing cardio can certainly help you achieve your fat loss goals, weight training is far more effective, and will also give you a more toned body shape o

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. Panelists Include: 1. @misskavita Founder

I'll be honest, these past few weeks haven't been easy. I haven't been motivated - both in and out of the gym. I haven't been reaching or breaking any PRs. I haven't been tracking my macros as closely as I usually do. I haven't been feeling the greatest about my body. But, you know what? That's life. There will ALWAYS be good weeks & bad weeks, but it's how you deal with them that dictate how successful you will be in the long run. So, instead of giving up and letting these p

Recently, I’ve been getting a few questions about muscle imbalances and whether it’s possible to fix them without having to go through surgery or extensive physiotherapy. While there ARE cases that may be beyond your control, there are ALWAYS ways that you can counteract any muscle imbalances through some simple changes to your current fitness and self-care routine. STRETCHING: Muscle imbalances are caused by opposing muscle groups being either too tight (overworked) or too l

Ah, cardio. Although we all love to hate cardio, it’s important to remember that not ALL cardio was created equal. INTENSITY VS IMPACT: When it comes to cardio, there’s a big difference between the INTENSITY and IMPACT of a particular activity. Intensity is the amount of effort you exert when performing a specific activity, which can be determined by how high your heart rate is. Maximum intensity can be reached no matter what type of cardio you are doing, as long as you are p

This may look like just another breakfast post, but this gorgeous, high-protein oat bowl is actually my POST-WORKOUT meal. Yes, eating carbs after a workout is actually GOOD for you! Here's why... While you're out there smashing a killer leg workout, your muscles are using up all of your glycogen stores as its primary source of fuel. This results in your muscles being (partially) depleted of glycogen. (To simplify things a little... glycogen = glucose = sugar = carbs.) After

Happy Tuesday everyone! Thought you guys may want to see the results of my cut last month. Although it isn't too drastic, I challenged myself to stick to 5 weeks of an slowly-increasing calorie deficit (dropping 100 calories from my diet each week), with little to no additional cardio (just whatever cardio I was doing while teaching at F45 Yorkville) and a consistent, 5x/week weight training plan. And, I gotta say... I'm super happy with my results! I managed to keep most of

Soooo excited to start my BETA babes on their first week of my upcoming Stronger Ever After fitness challenge! As these girls start my new program tomorrow, I thought I would share some important reminders that ring true when starting ANY type of fitness journey: 1. Only YOU Have The Power To Change Your Life Your life, your compass. If you aren't happy with the way things are, it's up to you to make the decision and take active steps toward changing it. Nobody else can chang

Friendly reminder that not every day has to be perfect. It’s okay to have days when you’re not feeling your best & all you wanna do is crawl into bed and watch Netflix under a warm duvet. It’s ALSO okay to have days when you’re so completely energized & motivated that it almost seems like you’re on drugs but you’re just so, so happy because LIFE IS FRICKING AMAZING! That’s the beauty of it all. We are all constantly changing and evolving into the people we were meant to be. T

Whenever I feel like my life is getting too busy, or if I'm feeling "too sore" or "too tired" to get my scheduled workout in, I like to write down a list of reasons why I SHOULD work out to help reframe my mindset and get myself motivated to GET SHIT DONE. So, for anyone looking for a little motivation to help get yourself into the gym today, here are 7 reasons why you should work out TODAY! 1. It's MOOD-BOOSTING! ☀️ Exercise releases a ton of endorphins in your brain that