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:

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

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

Ever since posting my Week 2 results on Instagram, you guys have been asking me what I eat in a day while following my Stronger Ever After program. So naturally, I'm leaving a sample meal plan for you all BELOW! (It's a LOT of food, you guys!) PS - This photo (above) is what my lunches have looked like for the past 2 weeks thanks to my amazing friends at BIORAW. This salad is called "The Caesar", and it's filled with nutrient & fibre-dense kale and romaine, hemp hearts, sunfl

This weekend, I was feeling really inspired to make my own homemade hummus. But, since I’m halfway through following my Stronger Ever After training & nutrition program, I was looking for simple alternative recipes that would work with my low carb days as a simple & meal-preppable snack. It seemed like such a long list of requirements, but luckily, one of my favourite wellness bloggers, Lisa Bryan of Downshiftology, had literally JUST CREATED the answer to my prayers. And let

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!)

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

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

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

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

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

Eggs are SO underrated - don’t you think? With so many inventive ways to prepare eggs, you can never really go wrong. Especially ones you bake in the oven with creamy goat cheese, spinach, fresh cherry tomatoes & savoury caramelized onions. Mmm.... This Spinach & Goat Cheese Frittata is such a simple recipe that you can whip up in a flash. It’s high in protein, low in carbs and is so flavourful you’ll be shocked at how low in calories each serving is. You might even opt for t

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

Growing up, I remember seriously disliking the “healthy” muffins they’d sell at coffee shops and bake shops. You know the ones - the Blueberry Bran and Morning Glory Muffins that would be filled to the brim with good-for-you ingredients like nuts, seeds and fibre. Ugh, fibre. I didn’t get the point. To me, a muffin was kinda like a cupcake. By choosing to eat a muffin for breakfast, I was already making the conscious decision to indulge in something sweet and likely unhealthy

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

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

Last weekend was the Santa Claus Parade here in Toronto, which means that from now until December 25th, every radio station, every advertisement and every store in the entire city has permanently switched on their Christmas spirit. The world gets a little more festive. There’s lots of Mariah Carey & Michael Bublé in the air. And all I want to do is eat my weight in baked goods until it’s Spring again. Don’t get me wrong, I love the holidays. But, in November!? I mean, I’m sti

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

Mmm... who doesn't love a banana split? While this isn't your traditional banana split (let's call them "banana boats" instead), this simple recipe is such a yummy midday or pre-workout snack to help really fuel your body right. Plus, the variety of toppings you could add are practically endless!! NOTE: I always love to wash this down with some cold, blended cashew milk & chocolate protein powder for the PERFECT balance of protein, carbs & fats. See details below! details: →