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Mondays are for Fresh Starts

Happy Monday! I’ve had lots of chats lately with people having trouble improving their lifestyle and making healthier choices. It’s a hurdle we have all faced at one point or another (except for fitness professionals of course πŸ˜‰…kidding, even me) and how we handle it makes all the difference. 

If you realized you weren’t treating your body well, what would you do?

We are faced with a choice to acknowledge where we can improve and ignore it, or we can commit to improving it. I know it sounds simple but acknowledging we aren’t as healthy as we should be makes a big difference.

Acknowledging it also makes what we need to do a little more clear in your mind. Tell yourself what you need to do. Whether it is modifying your diet, strengthening your core for that old back injury or improving your cardio so you can do more of what you love, you have some ideas on what steps you can take. While you’re at it, check in and make sure you’re doing it for the right reasons.

Set a goal! Everyone’s body is different, but set a 3 or 6 month goal, and a 12 month goal. Be really clear about what you want to achieve in 12 months (or whatever your preference, I use 6 months), and work your way down to the present setting smaller and smaller goals. Use these like stepping stones or prerequisites for the main goal.

Start small. You don’t need to change everything at once, book a marathon or live at the gym. Accepting the ‘balls to the walls’ approach is great for some, but isn’t sustainable for most. Pick an easy and a hard improvement and focus on those. This could be eating out less,  drinking more water, adding 2000 extra steps each day or hitting the gym at least 3 times this week. Pick anything you know will get you to your goal that isn’t overwhelming or unattainable.

Set weekly intentions. What will you do this week to get you to your goals? What do you need to accomplish this? How will you prioritise your time? Is this in your best interest or the others involved? Who will you show up as this week? Be clear in what your stepping stones are and manifest possibility.

Seek support. Having a hard time doing it on your own, you DON’T have to be alone in your goals. Tell a friend or family member what you would like to do and ask them to smack that doughnut out of your hand or remind you to drink more water. You can also seek the support of a personal trainer (that’s what we’re here for) or a nutritionist for guidance and accountability. Whether you need me once a week, once a month or for a friendly daily reminder, I am committed to helping you reach your goals.

Believe you can do it. Super cheesy I know πŸ˜‚ but it’s true. Be kind to yourself and trust yourself to make the right choices. 

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Managing Sciatic Pain and RLS

Good morning!! 

As I’ve shared I have been struggling with restless leg syndrome and self diagnosed myself with sciatica (I haven’t had a chance to visit my doctor yet about it). If you have never experienced RLS, in my case the pain and numbness originates around my sacrum and radiates down one or both of my legs (usually my right leg). This numb tingly pain gives me the unbearable urge to move my leg. It is more annoying than anything but definitely makes relaxing almost impossible. The sciatic pain I can handle, the RLS needs a solution, this mama is getting TIRED! hah.

I have done a lot of research on what causes RLS and how to treat it, but have hardly found answers. These are the treatments I have tried so far.

1. Lavender-epsom salt bath: this treatment is hit or miss. Sometimes it gives me a little relief, sometimes I get restless legs in the tub and have to get out. I have read that magnesium and lavender  (independently or together) can be used to treat RLS, unfortunately I haven’t had much success with these in a spray or a soak, together or on their own.

2. Eating magnesium rich foods. I have tried avacado, leafy greens, almonds, PB, soy milk…nothing works. 

3. Consume more iron. Didn’t make a difference.

4. Tylenol. I have tried taking this and find it works, most times. I really hate taking pills like this and try to avoid at all cost. 

5. Ice. Feels great in the short term by freezing the area, however as soon as the ice is gone I am aware of my symptoms again.

6. Heat pad. This works a little better for me, my conclusion is that it helps release or loosen up tight muscles I have in my hips which causes the restlessness. 

7. Moving around. Seems legit right. I have tried this and found occassionally I might get a little relief as I move but the symptoms reappear as soon as I sit or lay down. 

8. Foam roller. This has worked the best so far. When I roll out my lower back, I often sit on my sacrum and feel pressure on the muscles. This will often cause my leg to feel restless while I roll, but relieves the symptoms for a short time after πŸ‘Œ

So far those are the most common treatments I have discovered. If you have dealt with it and have any other suggestions I would LOVE to try them out!! 

**Keep in mind, the things that haven’t worked for me may work for you so don’t write them off without trying 😊

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Wheatgrass LoveΒ 

Hey guys!!

So I’ve been making an effort to mix more smoothies into my diet as a morning snack. On days where I’m wildly running errands I’ve occassionally stopped into Booster Juice to get one made for me. 

My local store advertises wheat grass, which was a new concept for me as I don’t usually dive into superfood fads. I told myself I would do some research later to get the details on the grass. I did and a couple days later I saw wheat grass plants on sale at the grocery store. It was meant to be. I decided to buy a plant and try it out. I have had my plant less than a week, indoors during a BC winter and am getting close to a second cut. This stuff grows like a WEED…it’s awesome and exciting. 


I am trying different means of drying to make a powder so I’ll keep you posted on my reviews for that but for now I’ll share what I have learned 😊🌿

Wheatgrass offers numerous health benefits (as all superfood fads do). 

It is high in chlorophyll which carries high levels of oxygen, helping oxyginate the blood. Increasing the oxygen has shown to also increase red blood cell production which assists in the recovery from disease and other ailments. 

Wheatgrass also helps neutralize toxins and pollutants in the body. It contains different enzymes that help protect against carcinogens. 

It is packed with vitamins and minerals such as iron, A, B-complex, C, E, I and K. It also contains 17 amino acids.  

There are so many other benefits but these are some of my favourite. Some studies suggest 1 ounce of juice equals 2 lbs of produce so you’d be silly not to try it. 

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Have a Healthy Weekend: 10 tips to stay on trackΒ 

Ok ok…it’s the weekend and let’s be real, a lot of us let things slide a little Friday-Sunday and pay for it Monday. If you know me you know I CONSTANTLY (probably obnoxiously) stress improving your health and fitness through LIFESTYLE adjustments. And lifestyles don’t take a break on the weekend 😊 Super sorry!

So, how can we stay on track over the weekend. The key to success is BALANCE. This goes for every day, some of us can go balls to he walls with our nutrition and fitness and maintain it, but that isn’t sustainable for most. You need to treat yo self, you need rest days, and most importantly you need to listen to your body…within reason. πŸ˜‰

So here we go…


1. Stick to your workout program. This is crucial and makes your weekday transition smoother. (Is that a word? πŸ˜‚) whether you trade it for a hike, a run or you stick to your regular plan…I don’t care, make it happen! 

2. Stick with your 5 meals a day, maybe give yourself a little break and splurge on a meal. But NEVER GO TO PARTIES UNFED AND HUNGRY. unless it’s a dinner party…but choose wisely..we all know we fill up on appies before dinner.

3. Get plenty of sleep! It’s so important guys! I want you to start every day fresh and rejuvenated! 

4. If you’re eating out, eat your salad before your burger, or your veges before your steak. Make sure you are filling up on the nutrients you need first 😊

5. Don’t drink pop. If you like to mix alcohol with soda, try trading it for club soda with a splash of ________. This will help keep those sugary kcals down. 

6. Share your lifestyle with others. If you’ve been to a party of mine you’ll know when I’m watching my diet. I’ll make you healthy dips, and offer veges. Having others sharing your experience helps keep you accountable and HEY, maybe it will inspire your peers to eat a little healthier too! (Disclaimer, I have the healthiest friends, they keep me honest).

7. Have a productive Sunday! Get outside, get shit done, and start planning for your week ahead. Consistency is key, which means your health doesn’t take a break because it’s lazy Sunday. Plan your weeks meals and workouts to keep you organized until next Sunday!

8. Shift your mindset. Treat Sunday like the first day of the week, not the last. This gives your brain a prep day! 

9. Work smarter not harder. Delegate your chores throughout the week so that you don’t end up with a huge, miserable to do list for the weekend. Easy. Create some ‘me time.’ 

10. Stop procrastinating. We can all sit around and say we’ll start Monday,  but that’s bullshit…you should have started last week. Don’t make excuses, make time. It is the TRUTH that we make time for what we want to, so make time for your fitness and for fuelling your body right.