#NutritionAdvice

Reverse Dieting: How To Come Out Of A Fat Loss Program The Right Way

Feb 10, 2019
2 min

Reverse Dieting: How To Come Out Of A Fat Loss Program The Right Way

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:

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

Larissa Nicole

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

Larissa Nicole

Jan 23, 2019
1 min

What I Eat In A Day [While On A Cut]

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

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

Larissa Nicole

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

How To Meal Prep Like A Personal Trainer

Larissa Nicole

Nov 19, 2018
3 min

How To Meal Prep Like A Personal Trainer

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

How To NOT Lose Your Progress On The Weekends

Larissa Nicole

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

Larissa Nicole

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

Larissa Nicole

Oct 8, 2018
2 min

Let's Talk About Abs...

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

5 Simple Things You Can Do TODAY To Improve Your Health

Larissa Nicole

Sep 25, 2018
2 min

5 Simple Things You Can Do TODAY To Improve Your Health

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

Larissa Nicole

Sep 16, 2018
2 min

Pumpkin Spice Protein Pancakes

As much as I hate to admit that the summer is officially over, one of the things I'm most looking forward to about the Fall is all of the warm, delicious & spicy fall FLAVOURS. From cinnamon to apple pie to pumpkin spice - I just want it all. Speaking of pumpkin spice... I am such a sucker for anything pumpkin-flavoured! Whenever Thanksgiving weekend rolls around, I treat pumpkin spice like they do in those Frank’s Red hot sauce commercials (you know the ones!) - and I just p

Larissa Nicole

Sep 12, 2018
1 min

HUGE ANNOUNCEMENT: Mon-Brand Women's Wellness Event Details

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

Larissa Nicole

Aug 23, 2018
2 min

My Fave Food Hacks

Have you guys checked out my Top 5 Nutrition Tips & Hacks video on IGTV yet? You may not know it, but this yummy-looking breakfast incorporates TONS of little 'hacks' that make this meal BOTH delicious & macro-friendly! (It even uses Tip # 3 that I shared in my latest IGTV vid.) If you want to know what my fave NUTRITION-related tips are, make sure to watch the full video! I also wanted to share a few more FOOD-related that apply directly to this breakfast here: 1. Frozen Ber

On Intermittent Fasting... What Is It? How Does It Work?

Larissa Nicole

Jul 27, 2018
2 min

On Intermittent Fasting... What Is It? How Does It Work?

Since I've been having a bit of a rough time transitioning into my bulking phase, I've decided to give the whole "Intermittent Fasting" thing a try again. I mean, what better way to give you guys REAL advice on certain diets/eating patterns than by trying them myself? The main reason why I abandoned my Intermittent Fasting trial last year was because my work schedule shifted very drastically and I found that I had to keep shifting my "eating window" from day to day in order t

Larissa Nicole

Jul 23, 2018
1 min

5 Ways To Add More Greens To Your Diet

If there's one thing I'm really trying to focus on lately, it's making sure not to forget about my greens! Leafy greens - like spinach, kale, arugula, parsley, cilantro & so much more - are all super low-calorie vegetables that are filled with lots of amazing micronutrients that boost your metabolism and immune system. They also serve as a natural antibiotic, keeping the heart healthy and detoxifying the body! The best way I do this is by adding leafy greens to as many meals

Larissa Nicole

Jun 27, 2018
2 min

1 Week Meal Prep - June 25, 2018

Take a look at the MASSIVE 1-week meal prep I prepared on Tuesday!! Last week, I noticed that I ran out of a LOT of food very quickly and was too busy to do a second prep mid-week. That's why this week, I made sure I had MORE than enough food to work with! (Including lots of leafy greens, fruits & veggies that needed NO prep-work at all.) I ultimately wanted to make sure everything was prepped and ready to go this time around. This prep took me about 3 HOURS total to wash, cu

How To Eat Healthy Without Tracking Macros

Larissa Nicole

Jun 22, 2018
2 min

How To Eat Healthy Without Tracking Macros

Hey there fit babes!! (Keep reading for FREE goodies!) One of the biggest struggles I’ve heard from you all when it comes to getting your nutrition in check is whether or not to track calories and macronutrients. There are some of us that absolutely LOVE it - because it gives us a sense of control. TRACKING EVERYTHING allows us know exactly what we’re putting into our bodies, making it easy to feel like we’ve got it allllll figured out. On the other hand, there are many of us

Larissa Nicole

Jun 18, 2018
2 min

#MealPrepMonday - June 15, 2018

Happy #MealprepMonday! You guys voted to see a full description of my 4-day meal prep last week, so here it is! I've also written cooking instructions for each of them, including what seasonings/spices I used to flavour everything, too. This prep took me about 3 hours to wash, cut, prepare and cook everything, which is great to do on a Sunday afternoon before you start your week, or you can even squeeze it in on Monday night (like I do) after dinnertime. (List is ordered from

Why Eating Carbs After A Workout Is Actually GOOD For You

Larissa Nicole

Jun 14, 2018
1 min

Why Eating Carbs After A Workout Is Actually GOOD For You

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

4 Ways To Overcome Bad Eating Habits This Summer

Larissa Nicole

May 22, 2018
3 min

4 Ways To Overcome Bad Eating Habits This Summer

With the weather getting warmer and summer just around the corner, many of us may find ourselves going out and socializing more with friends. However, this can also lead to an increase of all the yummy, calorie-dense foods and sugary drinks that are available and in our reach. Recently, I’ve been getting a lot of questions about how to prepare for situations where previous bad eating habits can tend to easily come back. So, today I wanted to share some helpful tips with my In

How To Build A Macro Bowl Based On Your Goals

Larissa Nicole

May 14, 2018
2 min

How To Build A Macro Bowl Based On Your Goals

Wondering how I build my lunches so that I’m not eating the same thing every day, minimizing prep work, but also able to maintain my goals? I always follow the same sort of framework for creating the BEST macro bowls that suit my overall fitness goals. Usually, I’ll prep all of my core ingredients (listed below) in bulk, and then mix and match them whenever I need to create unique & tasty bowl each time. Here are a few tips on how to build your own MACRO BOWL: Pick a leafy GR

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