Want to Increase Your Calorie Burn? Do This:

People are always trying to convince others to workout by saying, “An hour is only 4% of your day!” While I agree with this, we shouldn’t forget that how we spend the remaining 96% matters. Working out is great for our mental and physical health, but if the other hours in our day aren’t spent with much activity, it might …

How to Take Ownership over Excuses

We’re always so quick to blame others, our circumstance, or lack of time for our inability to show up and get things done. I know this from personal experience. I used to be the queen of excuses: I can’t go to the gym because of a, b, c, d, e… My lists were long, but my excuses were flimsy. This …

Snack Smart!

When I get home and am incredibly hungry, the first thing I see is what I reach for. That’s the hard and fast truth. In the past, this was a huge problem for me. I was constantly choosing packaged snacks like chips or crackers and cheese. I completely support enjoying those things in moderation. However if you’re starving, moderation won’t …

Struggling with Motivation? Stop Relying On It!

This time of year always makes me want to grab a good book, cuddle up with my pup, and cozy down for a long winter’s nap. When the weather is colder and the days are shorter, it’s so hard to find motivation to do anything. But here’s the thing, we can’t always rely on motivation to reach our goals. Motivation …

5 Ways to Lose Weight Without a Diet

Yes, you can totally lose weight without following a strict diet. Wait, what? Yeah, I know- It blew my mind too! In fact, I recommend not following a strict diet for long term results. Here are a few tips that will help you establish healthy habits on your weight loss journey. Instead of choosing a diet plan that restricts specific …

Why Do Diets Fail?

Why do diets fail? Boy is that a loaded question: Why do diets fail? Diets fail for a lot of different reasons, but the most common reason is that diets aren’t meant to be sustainable. They are intended to end. Creating healthy, sustainable, and conscious habits on the other hand, are way more likely to outlast the latest trendy diet.  …

Setting Goals for the New Year

Happy New Year Fit Fam! 2022 is here and in full force. If you’re like me, you have your eye set on some goals for the year. Click here to download the printable worksheet. But believe it or not, I wasn’t always like this. Growing up, I found it to be a big waste of my time. The school counselor …

Don’t Let Snacking Undo All Your Hard Work

Snacking can be a tricky area for a lot of people. It’s an area I focus on with 80% of my nutrition clients. A lot of people have the tendency to try to eat small meals and then end up eating 700+ calories on snacks…and often, we don’t remember all the snacks we eat which can result in going wayyyy …

35+ Rice Cake Snack Ideas

Rice cakes and corn things are great for snacks or even quick meals in a pinch. Below are some of my favourite combinations: cream cheese with roasted red peppers cream cheese with thinly sliced radish cream cheese with cucumber cream cheese with blackberries cream cheese with blueberries cream cheese with smoked salmon cream cheese and thinly sliced apple with a …

15 Snacks to Leave at Work

Ever forget your lunch or just get too busy at work that you didn’t have time to grab lunch like you planned. I deeply understand this. In the past it would result in me eating whatever was on the staff-room table which was rarely ever a good option…think random cookies, candy, Filipino sweet buns. While there’s nothing wrong with any …