Allow me to shed some light on anything and everything health & fitness related; From common nutritional queries, exercise routines, recipe ideas, as well as some words of inspiration to keep you motivated toward better holistic health. Read on and enjoy…

18 12, 2014

Workout: 600 Rep Challenge

December 18th, 2014|Blog, Exercise, Workouts|

It’s time for another challenge. One of my favourite types of workouts are those with an end goal, that feeling of accomplishment after you’ve exerted that last breath to complete a challenge. An example of this is to give myself or my clients a certain rep goal, (in this case a whopping 600 reps) in order to feel like you’ve conquered the top of a mountain, when maybe you didn’t think you could at the beginning. 

It’s super simple to set up this workout, yet it definitely seems very daunting at the beginning, but trust me, keep with it and you’ll be flying at the end of your workout you’ll be so high on endorphins. I would suggest doing this workout in a group or with a buddy to feed off each others energy and keep each other going and motivated throughout.

The key for this 600 rep challenge is to pick exercises that target large muscle groups in order to get the most strengthening affects as well as get your heart pumping and sweat flowing. It is up to you if you want to target mostly the upper, lower, or, if you’re like me, you want to make it a full body workout. As soon as you throw in lower body compound exercises, you will automatically get your heart rate up higher and quicker since that is where your largest muscles in your body are, leading to increased strength and cardio-vascular benefits. I of course love this incentive, so that’s why I almost always include a squat or lunge type exercise in there! You get the best bang for your buck.
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1 12, 2014

Best of Oct/Nov 2014 Workout Music Playlist.

December 1st, 2014|Blog, Exercise, Music, Workouts|

Here we go again friends- another workout playlist for you to add to your collection. These are some of my favourite tunes I’ve used these past 2 months in my spin classes and for […]

1 12, 2014

Holiday Dish: Goat cheese & Walnut Sweet Potato Canapés

December 1st, 2014|Blog, Nutrition, Recipes|

The holidays are upon us.. yes we must admit this fact. And it’s never to early to get ready for holiday entertaining. Simplicity is a key for me when planning a menu for guests, especially if I plan to actually be able to enjoy the evening and food myself.. I would imagine many of you feel the same way I do. So, this is why this recipe is perfect for starting your guests off on a night of deliciousness… Finger foods, canapés! Always a hit.
Check this out though – Sweet potato is used here as the canape base,  instead of the traditional refined toast or crackers. And YES it works great as a healthier, tastier substitution. There is something about the smooth sweet taste which makes this ideal as an appetizer for your next holiday party, or just to impress loved ones at any occasion.
Trust me – IT”S A WINNER!

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11 11, 2014

5 Tips For Eating Healthy at Home

November 11th, 2014|Blog, Nutrition|

As the colder weather and shorter days are setting in, so is our desire to stay in on our couches and hibernate. We also tend to turn to food to comfort us, and usually not the most fresh and nutritious choices, leading to overeating and weight gain during the winter months. That is why planning and preparing ahead is extra important at this time so we can assure we have plenty of healthy options to choose from when hunger strikes!

This day in age, we’re pretty lucky as there are usually tons of local markets at our disposal to help make shopping for fresh and/or organic food that much more convenient. Even our big chain grocery stores now offer more and more healthy items.  But just buying healthy food isn’t enough- how do we implement and sustain good habits from home? Here are 5 ways to to start on the right path, without needing to leave your house.

 

1. Stock your pantry!

A well stocked pantry (or cupboard for those of us with micro-apartments) is the first step to keeping your home healthy. Fill your pantry with easy to use items like canned beans, coconut oil, brown rice pasta and nut butters. If you only keep one thing on hand make it all natural nut butters. Peanut, Almond, Cashew- these high protein spreads make a perfect emergency snack smeared on toast or an apple or thrown in a smoothie.

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20 10, 2014

New Workout: Unilateral Lunge Circuit

October 20th, 2014|Blog, Exercise, Workouts|

This workout will have your LEGS & GLUTES screaming! Try it today…

Working unilaterally, or one side at a time, is a great way to work both your stronger and weaker leg individually. This kind of training helps to balance out muscular imbalances which can ultimately lead to injury due to overcompensation of your stronger side. Just a warning- You will feel this your thighs and glutes not only during the workout, but for a couple of days after. So you may as well just invite the burn. Best of all, all you need is a set of dumbbells for this workout- No excuses!
EQUIPMENT:

A pair of dumbbells (5-10 lbs)
Your body ready to push!

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10 10, 2014

Best of September 2014 – Workout Playlist

October 10th, 2014|Exercise, Music|

Hey everyone! Here we go again..

Time for another playlist of some of my favourite tunes I’ve used for my spin classes at Quad Spin in Toronto, as well as for my own workouts, this […]

1 10, 2014

PROTEIN 101: How important is it? What kind? How much? All your questions answered!

October 1st, 2014|Blog, Nutrition|

Protein is probably one of the hottest topics nowadays when referring to nutrition, fitness and overall health so needless to say it is a subject I care deeply about! And for good reason…

Protein provides us with the building blocks for healthy muscles, organs and immune system. When we consume it, our body breaks it down into individual amino acids (the building blocks) which is what in turn nourishes it. There are 9 essential amino acids (EFAs) that need to be present in a food source for it to be deemed a complete protein: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. Only some individual food sources fill those requirements. In other cases, you must combine foods to obtain proper EFA amounts.

What does that mean?? Well.. when discussing protein, nutritionists often speak in terms of “complete” and “incomplete” proteins. Complete protein foods contain all of these EFAs and in appropriate amounts of each for supporting biological functions in the human body – while foods that contain only some or not enough of each EFA are said to be incomplete.

Eggs, fish, meat, poultry and dairy products are considered to be complete proteins. Apart from some exceptions, vegetable sources tend to be missing or do not have enough of one or more EFA. For this reason vegetarians, and especially vegans, are often not absorbing enough quality protein in their diets. However, there are complete vegetarian protein sources.

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8 09, 2014

Best of August – Workout Playlist

September 8th, 2014|Blog, Music|

September is already upon us, meaning yet another month of workouts is behind us. It also means its time for me to share with you my workout playlist of some of my favourite songs that […]

24 07, 2014

Want to try a BOOTCAMP style workout right at home? Give this one a go!

July 24th, 2014|Blog, Exercise, Workouts|

        
I have another killer workout for you to try- at home, at the gym, or even outside. This is a perfect example of a a typical Bootcamp class with me!

Simple, challenging and effective. Those are the qualities of a successful bootcamp workout in my opinion. So this is what I keep in mind when planning each of my classes. Here is a no nonsense workout that encompasses all these qualities. You know how I love my circuit training 😉
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21 07, 2014

Q & A: What is circuit training and how can it benefit my fitness goals?

July 21st, 2014|Blog, Exercise, Q & A, Workouts|

In essence, with circuit training, the benefits are twofold. First off, you can be way more creative with your workouts, since circuit training is all about mixing and matching various exercises that target all […]