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

One of the biggest recommendations that any personal trainer will give their clients when asked what’s the best way to ensure they will achieve their goals is MEAL PREPPING. Not only is it a total lifesaver when you’re in need of a meal in a hurry, but it also helps to keep you on track with your overall calorie and health goals. Just prep everything in advance, and eat your meals as the week goes on! Sounds easy, right? Not always... If you’re like most of the population, yo

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

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

Behind these photos lie more than just a physical transformation. Here's a bit more about what was going on in each of these photos beyond what you can see. LEFT PHOTO: At this point in my life, I was trying to navigate all the feelings of inadequacy, of feeling "not _____ enough", after having been bullied for most of my childhood. I chose to use movies, TV and books as a way to escape from my reality and used food as an emotional crutch to hide from the fact that I didn't t

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

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

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

If any of you listen to Lewis Howes' The School of Greatness podcast, after every interview he does something called "The Three Truths" which is essentially this: If I lived until I was a hundred years old and did everything here on Earth that I wanted to do - I've written all the books, all the fitness guides, and all the meal plans; I transformed as many lives as I possibly could, helped as many people achieve their goals, and made a significant impact on the world - but fo

One of the main things I really wanted to focus on this month was allowing myself more of a balance between building my career as a personal trainer and actually having a LIFE – being able to enjoy weekend adventures, going out with friends, eating foods that are probably not very nutritious but just taste really damn good, and not worrying for a single moment how many calories are in them. And this past week, that's exactly what I did. Since I'm still recovering from my Carp

Happy August, Insta fam! Can you believe summer is almost over already!? If you feel like you’re still scrambling to get more focused this summer - whether it’s in your career, your social life, your personal life, or your health and fitness - I've got you covered. One of the key ways to ensure that you’re operating at your best each month is GOAL SETTING. In doing this, you get to celebrate the things you did well, reflect on the things that need improvement and focus on how

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

I spent a lot of time thinking about whether or not I should post this photo. It may be considered controversial to some people - which is why I’d like to explain WHY I’ve decided to share it. REASON 1: People may make assumptions about ANY woman who shares a photo like this: “She’s an attention seeker, she’s showing off too much skin, she must value herself very little.” Women have always been held to a double standard. Whether we’re comfortable or uncomfortable with showing

Has anyone ever felt like they’re running on a treadmill that keeps getting faster, but they can’t seem to get off? If you've ever felt like you aren't really in control of your own life - you're just stuck going through the motions - you are not alone. I remember SO many moments in my past when I was just "going through the motions", because I was so used to performing the moves that I forgot where it was actually taking me. I would continue on, because it was easier than re

Happy Friday, Insta fam! This is just your daily reminder that YOU CAN DO THIS. No matter how overwhelming things may get, no matter how many due dates and deadlines and tasks that keep piling on - you can and WILL get through it. Whatever challenges you may be facing in life, know that you've been challenged before and you'll be challenged again. Why? Because the world knows you can HANDLE it. So, keep on hustling. Be KIND to yourself. TRUST the process. Stay FOCUSED on your