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Why Consistency Is Better Than Perfection

Feb 12, 2019
2 min

Why Consistency Is Better Than Perfection

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

This Is How To Lose Body Fat The Healthy & Sustainable Way

Feb 7, 2019
2 min

This Is How To Lose Body Fat The Healthy & Sustainable Way

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

My 2 Second Transformation

Feb 1, 2019
2 min

My 2 Second Transformation

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

You Can't Pour From An Empty Cup

Jan 27, 2019
2 min

You Can't Pour From An Empty Cup

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

Greek Yogurt & Berry Bowl

Jan 24, 2019
1 min

Greek Yogurt & Berry Bowl

Who else has a hard time getting their protein in at breakfast? This morning, I wasn't really feeling like having eggs or a protein shake to get in my protein allotment, so I whipped up this high protein yogurt bowl for breakfast instead. Truthfully, it’s SO important to give your body enough protein throughout the day. Protein takes longer for your body to break down, keeping you fuller & more satisfied for a longer period of time. Studies also show that those who eat a regu

Mixed Berry Protein Oats

Jan 11, 2019
2 min

Mixed Berry Protein Oats

If you haven’t tried stovetop oats, this is totally a game changer. I used to ALWAYS make my oats using hot water and just waiting for it to cook. It wasn’t until I started adding egg whites (to amp up the protein) that I started using the stove to ensure the eggs were cooked thoroughly - and boy, am I glad I did. The oatmeal comes out so fluffy, creamy and delicious when combined with the egg whites ad slow-cooked on a stove. (Plus, you seriously don’t even taste the eggs!)

Healthy No-Sugar-Added Banana Bread

Jan 10, 2019
2 min

Healthy No-Sugar-Added Banana Bread

Ah, banana bread… It’s the ultimate comfort food: it’s sweet, warm, and oh-so-comforting. Especially this banana bread. It’s sweet enough just the way it is - without any processed sugar added - because everything used to sweeten this recipe comes from natural ingredients, like maple syrup! That way, not only does it taste delicious, but it’s also filled with lots of good-for-you ingredients that will make you feel amazing from the inside out. Try this recipe out as a sweet b

Chicken Soyaki Macro Bowl

Jan 6, 2019
2 min

Chicken Soyaki Macro Bowl

One of my favourite things about my recent trip to Florida (you know, other than going to Disney World and Harry Potter World…) was getting to visit Trader Joe’s and stock up on all my fave spices, sauces, snacks and seasonings. Yes, I’m one of the few that actually considers a trip to the grocery store THAT exciting. But, with so many creative, healthy & “wellness-inspired” food products sold at Trader Joes that you simply can’t find at any other grocery store in Canada, you

Strong & Supported FAQs

Jan 4, 2019
4 min

Strong & Supported FAQs

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

Make 2019 Your Year

Jan 4, 2019
2 min

Make 2019 Your Year

2019 is YOUR YEAR TO: - dream big - learn more - lift heavy shit - face our fears - eat healthier foods - break down barriers - become more mindful - start practicing more self care - stop worrying about what other people think - become the best possible versions of ourselves ... and it all starts with a choice. A choice to prioritize YOURSELF and your happiness instead of staying low and small. A choice to KEEP GOING, even when the going gets tough, instead of giving up. A c

How To Stay On Track With Your Fitness Goals While On Vacation

Dec 27, 2018
2 min

How To Stay On Track With Your Fitness Goals While On Vacation

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

Vegetarian Shakshuka (Aka. "Eggs With Sauce")

Dec 9, 2018
2 min

Vegetarian Shakshuka (Aka. "Eggs With Sauce")

Growing up, my mom would always make this dish for us that she called “eggs with sauce”. Because, honestly, that’s all it really was - freshly cracked eggs sitting in a delicious & flavourful tomato sauce, usually served with a bit of bread to soak up all the runny yolk and sauce. As I got older and moved out of my childhood home, “eggs with sauce” became a staple in my diet - it was just so ridiculously easy to make and tasted so amazing! I would introduce my friends to my m

California Chicken Salad

Dec 1, 2018
2 min

California Chicken Salad

I’ll be honest - this salad was sort-of a happy accident. Originally, I was trying to go for a more Mediterranean Greek-inspired salad. However, after I had finished baking my Garlic Lemon & Herb Chicken Souvlaki, I realized I was out of cucumber... and red onion… and feta. (Okay, I wasn't prepared at all!) All I really had in the fridge was some brown rice, diced cherry tomatoes and an avocado. So, instead of panicking, I decided to throw it all in and call it a day. (Or, a

Smoked Salmon Breakfast Tacos

Nov 28, 2018
2 min

Smoked Salmon Breakfast Tacos

Who doesn’t love tacos? They’re fun to eat, easy to make and never boring! Speaking of boring… I think I’ve gotta come clean. I’ve been eating relatively the same thing every morning for about a month now: two slices of whole grain toast - one with avocado, the other with smoked salmon and cream cheese - and a cup of scrambled egg whites. Luckily, it’s absolutely delicious, has the perfect balance of protein, carbohydrates & fats and never ceases to satisfy. However, this mor

How To NOT Lose Your Progress On The Weekends

Nov 16, 2018
2 min

How To NOT Lose Your Progress On The Weekends

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

How To Overcome The Self-Sabotage In Your Fitness Journey

Nov 15, 2018
2 min

How To Overcome The Self-Sabotage In Your Fitness Journey

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

Sautéed Kale & Mushrooms w/ Balsamic Glaze

Oct 21, 2018
1 min

Sautéed Kale & Mushrooms w/ Balsamic Glaze

I absolutely love kale. Kale chips, kale salad, kale smoothies - you name it. It’s such a versatile, flavourful, and crunchy leafy green that’s tasty no matter how it’s cooked. Recently, sautéed kale has become a bit of an obsession for me, and I’ve tried to experiment with it more in my home cooking. Paired with the sweetness of a balsamic glaze, this Sautéed Kale & Mushrooms mix is the perfect side for any fall-inspired dish. Recipe available below! INGREDIENTS: 4-5 stalks

Goat Cheese-Stuffed Chicken Breast

Oct 19, 2018
1 min

Goat Cheese-Stuffed Chicken Breast

Ah, goat cheese… Who else agrees that goat cheese makes everything taste better!? I don’t know if it’s the texture, or that sweet acidity it has to it, but adding goat cheese to something so simple as chicken breast takes this pretty simple-tasting prep into something so spectacular, without needing to add any complicated sauces or seasonings. Trust me, you’ll be stuffing goat cheese in every meal after you’ve tried this. Recipe available below! INGREDIENTS: 2 large chicken b

Vegetarian Spicy Lentil, Carrot & Kale Soup

Oct 19, 2018
2 min

Vegetarian Spicy Lentil, Carrot & Kale Soup

All the vegetarians in the house, put your hands up! Since fall is the perfect weather for making comfort food like hearty soups, stews and chilis - I always love to experiment with new flavours every time this season rolls around. But whether you’re a vegetarian, or just trying to get your vegetables in, this is a soup that anyone who loves spice will absolutely fall in love with. (Seriously, it’ll warm you up from the inside out!) Recipe available below! Note: This Vegetari

St Lawrence Market Grocery Haul

Oct 17, 2018
1 min

St Lawrence Market Grocery Haul

Hey there, fit babes! I had such a BLAST going grocery shopping at Toronto’s iconic St. Lawrence Market with my good friend Angie (@healthyfittstrong) last weekend. Together, we took my NEW Weekly Grocery list (available now!) out for a spin to show you just how EASY it is to use and implement into your weekly routine. What’s great about my Weekly Grocery List is that instead of telling you the exact foods to buy, this list gives you mix-and-match options so you get the right

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