So you’ve decided you want to learn how to meal prep. Amazing! Nutrition and fitness experts will tell you that meal prepping not only gives you the opportunity to save some time during the week, but also sets you up for healthy, nutritious and consistent eating habits. Meal prepping takes the guesswork out of keeping track of the daily task …
The Power of Positive Affirmations
What you think is what you are. One of the biggest barriers of self-improvement are the negative and self-critical thoughts we experience when trying something new. It’s a natural human tendency to be our own worst critic! When we’re confronted with a situation outside of our comfort zones it’s common to let insecurities take chare, which can easily threaten to …
Stepping into trust — a look back on 2021
Well, friends, the end of 2021 is near — and oh what a ride it’s been. I don’t know about you, but for me navigating this year has been a lesson in patience, trust, and resilience. Whether we like it or not, there have been a lot of changes in the last few years and we’ve all had to sit …
Starting your fitness journey — do this BEFORE working out
Possibility: “a thing that can be chosen or done out of several possible alternatives.” Your fitness journey is about so much more than moving your body. It’s about possibilities. And possibilities come from knowing where you are now, in this present moment. And that’s where the fitness journey begins. Start your fitness journey where you are now One of the …
How I started my fitness business + business startup tips
I had no idea what I was doing when I first started my fitness business. I had completed my kinesiology degree and was working as a personal trainer, but I had no experience in business management, marketing, or strategy. If I’d thought more about it at the time, I would have probably talked myself out starting a business. Realistically, it …
The Basics of Nutrition: How to meal prep like a champ
So you want to meal prep. It’s definitely not a habit that comes overnight. Don’t worry if you feel like a fish out of water at first — we all do when we’re trying to learn a new skill. That’s why I’ve made my meal plans as easy as possible. The goal is to empower you to eat healthier by …
Set your home gym up for success with my top equipment recommendations
Well team, it’s that time of year again. The days are getting shorter and wetter which means it’s less inspiring to work out. My DMs and emails are full of questions about how to effectively set up a home gym. So here it is! First things first: you don’t need a lot of fancy equipment to work out at home. …
Stay hydrated with water-rich foods this summer
It’s hot out there, and with that in mind, it’s so important to keep hydrated. While I previously posted about how to add more water to your day for better hydration, let’s face it, plain water can get a little boring. The good news is that there are other ways to keep hydrated. For example, by eating water-rich foods. *Fun …
My Favourite Beach Reads
I have read and re-read so many books in the last year and a half. Like, a lot. Books — not e-books, actual books — have been a welcome respite from a year and a half’s worth of Zoom, FaceTime, and just the overall emotions of the pandemic. But BC is opening up, things feel a little more “normal,” I’m …
Low-Impact Outdoor Workouts to Enjoy This Summer
I don’t know about you, but the second summer gets here, I want to be outside all. The. Time. And in our current pandemic climate, getting outside has been a lifeline of sorts to “normal” things. It enables us to be social, get some Vitamin D — and if you have a dog, it thrills your four-legged friend to bits. …
How I started my fitness business + business startup tips
I had no idea what I was doing when I first started my fitness business. I had completed my kinesiology degree and was working as a personal trainer, but I had no experience in business management, marketing, or strategy. If I’d thought more about it at the time, I would have probably talked myself out starting a business. Realistically, it …
My Top 6 Tips for Building Your Business from the Ground Up
Thinking of starting your own business? Take it from me — sometimes it feels WAY easier said than done. When I was first getting started, I had no idea what I was doing. I had completed my kinesiology degree was working as as a personal trainer, but I had no experience in business management, marketing or strategy. Had I thought …
Starting your fitness journey — do this BEFORE working out
Possibility: “a thing that can be chosen or done out of several possible alternatives.” Your fitness journey is about so much more than moving your body. It’s about possibilities. And possibilities come from knowing where you are now, in this present moment. And that’s where the fitness journey begins. Start your fitness journey where you are now One of the …
Set your home gym up for success with my top equipment recommendations
Well team, it’s that time of year again. The days are getting shorter and wetter which means it’s less inspiring to work out. My DMs and emails are full of questions about how to effectively set up a home gym. So here it is! First things first: you don’t need a lot of fancy equipment to work out at home. …
Low-Impact Outdoor Workouts to Enjoy This Summer
I don’t know about you, but the second summer gets here, I want to be outside all. The. Time. And in our current pandemic climate, getting outside has been a lifeline of sorts to “normal” things. It enables us to be social, get some Vitamin D — and if you have a dog, it thrills your four-legged friend to bits. …
Get Inspired with the Nine Types of Rest
What’s your Enneagram number? Mine is 8. (From NineTypes.co: Eights are motivated by a need to protect themselves and to avoid vulnerability. They have a keen understanding of their own intuition, and they tend to trust their gut to lead them through life. They are truth-tellers and highly justice-oriented: they will always stick up for the underdog.) I feel I’m …
How Meditation Helps Me in My Everyday
If my younger self could see present me, I think she’d be mindblown. Especially to know that I’m an avid meditation practitioner — and that it’s helped me find peace as an adult. Meditation is something I was introduced to when I worked at lululemon in my late teens/early 20s. Working there exposed me to so many things that have …
The 2021 JMF 30-Day Inspiration Challenge
And here we are in May! It’s been a long winter. Although spring is usually a time for new habits and routines, I think it’s safe to say that inspiration is hard to find these days… Well, I have a solution for you! On May 15, I’m launching a 30-day Inspiration challenge. The challenge runs May 15 – June 13 …
10 Reasons Walking is the Best Form of Exercise
The other day while I was walking my dog, I started thinking about ways I could break down fitness into digestible steps for beginners. I’ve found that most people tend to build exercise into this huge event. It “requires” special clothes, you get sweaty, you need a place to do it and there is never enough time to get everything …
Loving Your Summer Body
Spending the afternoon at the beach is one of summer’s ultimate pleasures. We wait all winter long in the cold and rain here in Vancouver, and when spring finally rolls around we’re desperate for those warm, sunny days where we can spread a blanket out on the sand, drink in the sun and maybe indulge in some adult beverages …
How to: Tone your arms
Here we go. I’m about to give you a foolproof plan that I guarantee will give you toned, strong arms. If you follow these steps, your arms will 100% look like Michelle Obama’s, and you can call it a day! I wish there was a simple formula that worked for everyone, but it’s not exactly that straightforward… …
Abs Challenge Info
I thought I would write a little blog post to hopefully give you a bit more info on why it is important to have strong abdominal muscles before you start this challenge. Beyond the aesthetic benefits of increased muscle tone in this area, strong abdominal muscles also generate strength, stability, and mobility needed to carry out everyday activities such as …
How to Meal Prep: a handy guide for beginners
So you’ve decided you want to learn how to meal prep. Amazing! Nutrition and fitness experts will tell you that meal prepping not only gives you the opportunity to save some time during the week, but also sets you up for healthy, nutritious and consistent eating habits. Meal prepping takes the guesswork out of keeping track of the daily task …
The Power of Positive Affirmations
What you think is what you are. One of the biggest barriers of self-improvement are the negative and self-critical thoughts we experience when trying something new. It’s a natural human tendency to be our own worst critic! When we’re confronted with a situation outside of our comfort zones it’s common to let insecurities take chare, which can easily threaten to …
Stepping into trust — a look back on 2021
Well, friends, the end of 2021 is near — and oh what a ride it’s been. I don’t know about you, but for me navigating this year has been a lesson in patience, trust, and resilience. Whether we like it or not, there have been a lot of changes in the last few years and we’ve all had to sit …
Loving Your Summer Body
Spending the afternoon at the beach is one of summer’s ultimate pleasures. We wait all winter long in the cold and rain here in Vancouver, and when spring finally rolls around we’re desperate for those warm, sunny days where we can spread a blanket out on the sand, drink in the sun and maybe indulge in some adult beverages …
How to: Tone your arms
Here we go. I’m about to give you a foolproof plan that I guarantee will give you toned, strong arms. If you follow these steps, your arms will 100% look like Michelle Obama’s, and you can call it a day! I wish there was a simple formula that worked for everyone, but it’s not exactly that straightforward… …
The Importance of Leg Day.
Just in case you guys didn’t know already… I love leg day. There’s something about having a sore bum and legs that makes me feel like I’ve really accomplished something solid. But I’ve noticed that not a lot of people love leg day as much as I do. So I thought I’d share a few bonus reasons to love leg …
Forgiving my Mother and Forgiving Myself
When I started this blog, my goal was to create a place where I could share fitness tips, recipes and stories. It was important for me to keep things on a personal level with you guys; for all of you who train with me, you know I’m a fairly open book. When I was brainstorming what to share with you …
Here’s What Your Personal Trainer Eats in an Average Day
Over the years, I have experimented with many different diets and eating plans. I’ve had moments where I obsessed about food to the point where eating wasn’t fun anymore. While I quickly realized that living like that wasn’t for me, I would still often feel that if I wasn’t eating healthy 100 percent of the time I was a huge …
Exercise Addiction — When a Healthy Habit Goes Sideways
As some of you may know, I recently started doing a double workout on Sundays. I’ve been attending a high-intensity circuit training class or creating my own circuit at my studio then following it up by a SoulCycle session in Yaletown. This is not most people’s idea of a relaxing Sunday morning, but it’s been a great opportunity to challenge …
My Top 8 Ways to Stop (and Prevent) Stomach Bloating!
If you’re anything like me, you hate feeling bloated. That uncomfortable sensation of a swollen belly after a big meal (or a big night out!). Your clothes feel too tight, you feel gross in general and it’s almost like you’ve never worked out a day in your life. Sometimes bloating is caused by reasons outside of our control, like …
How I Learned to Stop Worrying and Love Working Out (Or, How I Became a Trainer)
Contrary to what people may believe, trainers don’t just pop out of a magic gym bag one day, ready to bestow our fitness knowledge and motivation on the world. My story of becoming a trainer isn’t a very linear one, but I think it may speak to you. And that’s because as a child, a teen or even as a …
My Top 6 Tips for Building Your Business from the Ground Up
Thinking of starting your own business? Take it from me — sometimes it feels WAY easier said than done. When I was first getting started, I had no idea what I was doing. I had completed my kinesiology degree was working as as a personal trainer, but I had no experience in business management, marketing or strategy. Had I thought …
How to Meal Prep: a handy guide for beginners
So you’ve decided you want to learn how to meal prep. Amazing! Nutrition and fitness experts will tell you that meal prepping not only gives you the opportunity to save some time during the week, but also sets you up for healthy, nutritious and consistent eating habits. Meal prepping takes the guesswork out of keeping track of the daily task …
The Power of Positive Affirmations
What you think is what you are. One of the biggest barriers of self-improvement are the negative and self-critical thoughts we experience when trying something new. It’s a natural human tendency to be our own worst critic! When we’re confronted with a situation outside of our comfort zones it’s common to let insecurities take chare, which can easily threaten to …
Stepping into trust — a look back on 2021
Well, friends, the end of 2021 is near — and oh what a ride it’s been. I don’t know about you, but for me navigating this year has been a lesson in patience, trust, and resilience. Whether we like it or not, there have been a lot of changes in the last few years and we’ve all had to sit …
Starting your fitness journey — do this BEFORE working out
Possibility: “a thing that can be chosen or done out of several possible alternatives.” Your fitness journey is about so much more than moving your body. It’s about possibilities. And possibilities come from knowing where you are now, in this present moment. And that’s where the fitness journey begins. Start your fitness journey where you are now One of the …
Top tips to stay healthy this summer
Helloooo, summer! It’s a time to relax, get outside, and enjoy time with favourite people. And maybe some bad habits sneak in… For me, the summer can be a bit of a battle of wanting to stay healthy but also want to have that extra drink (or three.) But I do believe we should give ourselves the space to indulge …
My Favourite Beach Reads
I have read and re-read so many books in the last year and a half. Like, a lot. Books — not e-books, actual books — have been a welcome respite from a year and a half’s worth of Zoom, FaceTime, and just the overall emotions of the pandemic. But BC is opening up, things feel a little more “normal,” I’m …
Get Inspired with the Nine Types of Rest
What’s your Enneagram number? Mine is 8. (From NineTypes.co: Eights are motivated by a need to protect themselves and to avoid vulnerability. They have a keen understanding of their own intuition, and they tend to trust their gut to lead them through life. They are truth-tellers and highly justice-oriented: they will always stick up for the underdog.) I feel I’m …
How Meditation Helps Me in My Everyday
If my younger self could see present me, I think she’d be mindblown. Especially to know that I’m an avid meditation practitioner — and that it’s helped me find peace as an adult. Meditation is something I was introduced to when I worked at lululemon in my late teens/early 20s. Working there exposed me to so many things that have …
A Daily Journal Practice to Spark Creativity
I recently started reading a book called The Artist’s Way by Julia Cameron, and it’s all about figuring out ways to add more creativity into your life. My wise new friend Julia says that in order to retrieve or spark creativity, you need to find it. And one of her suggestions is to write three pages in the morning — …
Tips for Drinking More Water to Stay Hydrated
Water is a miracle liquid. It’s not only how we stay hydrated, but did you know your body is composed of two-thirds water? We actually need to consume water every day so that our bodies can do what they need to do. For example, water helps the body eliminate toxic substances, produce digestive enzymes, maintain healthy skin, hair, and organs… …
The Power of Positive Affirmations
What you think is what you are. One of the biggest barriers of self-improvement are the negative and self-critical thoughts we experience when trying something new. It’s a natural human tendency to be our own worst critic! When we’re confronted with a situation outside of our comfort zones it’s common to let insecurities take chare, which can easily threaten to …
How to Meal Prep: a handy guide for beginners
So you’ve decided you want to learn how to meal prep. Amazing! Nutrition and fitness experts will tell you that meal prepping not only gives you the opportunity to save some time during the week, but also sets you up for healthy, nutritious and consistent eating habits. Meal prepping takes the guesswork out of keeping track of the daily task …
The Basics of Nutrition: How to meal prep like a champ
So you want to meal prep. It’s definitely not a habit that comes overnight. Don’t worry if you feel like a fish out of water at first — we all do when we’re trying to learn a new skill. That’s why I’ve made my meal plans as easy as possible. The goal is to empower you to eat healthier by …
Stay hydrated with water-rich foods this summer
It’s hot out there, and with that in mind, it’s so important to keep hydrated. While I previously posted about how to add more water to your day for better hydration, let’s face it, plain water can get a little boring. The good news is that there are other ways to keep hydrated. For example, by eating water-rich foods. *Fun …
Top tips to stay healthy this summer
Helloooo, summer! It’s a time to relax, get outside, and enjoy time with favourite people. And maybe some bad habits sneak in… For me, the summer can be a bit of a battle of wanting to stay healthy but also want to have that extra drink (or three.) But I do believe we should give ourselves the space to indulge …
Nine Ways to Add More Fruits and Vegetables to Your Diet
I will start this blog post off by saying you will never go wrong with adding a variety of fruits and vegetables to your diet. Fruits and veggies contain a variety of beneficial nutrients, though the type determines which nutrients it contains and in what amounts. This mighty duo is generally super-rich in fibre, vitamins, and minerals. They also provide …
Green Detox Smoothie
I love smoothies. They are such a versatile way of staying hydrated, nourished and energized. I especially love green smoothies, but I know they get a bad rap for taste — particularly when the word ‘detox’ is included. I may be biased, but I think this green detox smoothie is delicious, and I hope you enjoy it as much as …
Tips for Drinking More Water to Stay Hydrated
Water is a miracle liquid. It’s not only how we stay hydrated, but did you know your body is composed of two-thirds water? We actually need to consume water every day so that our bodies can do what they need to do. For example, water helps the body eliminate toxic substances, produce digestive enzymes, maintain healthy skin, hair, and organs… …
Tasty Easy Baked Chicken
Chicken is one of my favourite meats to incorporate into a balanced diet. It’s a great lean protein, and chicken breast, in particular, is a filling, versatile meat that can be cooked and flavoured any way you can think of. Looking at a cooked chicken breast, you wouldn’t necessarily think there’s a lot of protein. But one boneless, skinless chicken …
The Four Steps to a Healthy Fridge
What’s in your fridge? When you commit to clean and healthy eating, taking care of your fridge is just as important as taking care of your body for your fitness journey. It houses your fuel. And… a lot of the time, many things that don’t need to be in there. It’s time to spring clean your way to a healthy …
Healthy Quinoa Salad
Have you ever tried quinoa? Pronounced KEY-nwah, this nutrient-rich superfood isn’t a grain, but a seed — though often labeled as whole-grain and prepared similarly to rice and oatmeal. It’s an overall healthy option to bulk out a salad and add to your healthy carbs roster. A quinoa salad is possibly one of my favourite things to eat in the …
Green Detox Smoothie
I love smoothies. They are such a versatile way of staying hydrated, nourished and energized. I especially love green smoothies, but I know they get a bad rap for taste — particularly when the word ‘detox’ is included. I may be biased, but I think this green detox smoothie is delicious, and I hope you enjoy it as much as …
Tasty Easy Baked Chicken
Chicken is one of my favourite meats to incorporate into a balanced diet. It’s a great lean protein, and chicken breast, in particular, is a filling, versatile meat that can be cooked and flavoured any way you can think of. Looking at a cooked chicken breast, you wouldn’t necessarily think there’s a lot of protein. But one boneless, skinless chicken …
Healthy Quinoa Salad
Have you ever tried quinoa? Pronounced KEY-nwah, this nutrient-rich superfood isn’t a grain, but a seed — though often labeled as whole-grain and prepared similarly to rice and oatmeal. It’s an overall healthy option to bulk out a salad and add to your healthy carbs roster. A quinoa salad is possibly one of my favourite things to eat in the …
Mexican Tortilla Soup to Warm Up Winter
For me, wintertime is all about healthy, nourishing food to keep me fuelled and happy in between workouts. I also just really love comfort foods and have adapted many types to suit healthy eating habits and a good mindset. This warming tortilla soup will melt away the late winter chill and keep you feeling nourished and full. Key ingredients in …
Low-Carb Turkey Chili: My Batch-Cook Mainstay
On cold, winter’s day, the best kind of food to enjoy is something that is going to warm you down to your toes. This low-carb* turkey chili not only does that for me in spades, but it’s also an awesome batch-cook recipe with enough servings to fill your freezer. You know, for *those days* you don’t feel like cooking. This …
Holiday Season Cranberry Mocktail
Almost everyone loves a cranberry martini. But not everyone loves the calories, or to not have a party drink in hand. Enter the Cranberry Mocktail, a festive, colourful cocktail that will provide cheer to all who sip it. (And it’s low calorie, to boot!) Switch out your cocktail for this non-alcoholic cranberry beverage. A …
The “Well-behaved” Detox Mocktail
It’s coming to that time of year where — even in pandemic times — it’s time to eat, drink and be merry. The calories from the alcohol in cocktails and other beverages can creep on us, as can the effects of over-indulgence. But that doesn’t mean we can’t enjoy a nice beverage. Let me introduce you to my friend, the …
Stepping into trust — a look back on 2021
Well, friends, the end of 2021 is near — and oh what a ride it’s been. I don’t know about you, but for me navigating this year has been a lesson in patience, trust, and resilience. Whether we like it or not, there have been a lot of changes in the last few years and we’ve all had to sit …
How I started my fitness business + business startup tips
I had no idea what I was doing when I first started my fitness business. I had completed my kinesiology degree and was working as a personal trainer, but I had no experience in business management, marketing, or strategy. If I’d thought more about it at the time, I would have probably talked myself out starting a business. Realistically, it …
My Favourite Beach Reads
I have read and re-read so many books in the last year and a half. Like, a lot. Books — not e-books, actual books — have been a welcome respite from a year and a half’s worth of Zoom, FaceTime, and just the overall emotions of the pandemic. But BC is opening up, things feel a little more “normal,” I’m …
Low-Impact Outdoor Workouts to Enjoy This Summer
I don’t know about you, but the second summer gets here, I want to be outside all. The. Time. And in our current pandemic climate, getting outside has been a lifeline of sorts to “normal” things. It enables us to be social, get some Vitamin D — and if you have a dog, it thrills your four-legged friend to bits. …
Nine Ways to Add More Fruits and Vegetables to Your Diet
I will start this blog post off by saying you will never go wrong with adding a variety of fruits and vegetables to your diet. Fruits and veggies contain a variety of beneficial nutrients, though the type determines which nutrients it contains and in what amounts. This mighty duo is generally super-rich in fibre, vitamins, and minerals. They also provide …
Holiday Season Cranberry Mocktail
Almost everyone loves a cranberry martini. But not everyone loves the calories, or to not have a party drink in hand. Enter the Cranberry Mocktail, a festive, colourful cocktail that will provide cheer to all who sip it. (And it’s low calorie, to boot!) Switch out your cocktail for this non-alcoholic cranberry beverage. A …
Loving Your Summer Body
Spending the afternoon at the beach is one of summer’s ultimate pleasures. We wait all winter long in the cold and rain here in Vancouver, and when spring finally rolls around we’re desperate for those warm, sunny days where we can spread a blanket out on the sand, drink in the sun and maybe indulge in some adult beverages …
Forgiving my Mother and Forgiving Myself
When I started this blog, my goal was to create a place where I could share fitness tips, recipes and stories. It was important for me to keep things on a personal level with you guys; for all of you who train with me, you know I’m a fairly open book. When I was brainstorming what to share with you …
Here’s What Your Personal Trainer Eats in an Average Day
Over the years, I have experimented with many different diets and eating plans. I’ve had moments where I obsessed about food to the point where eating wasn’t fun anymore. While I quickly realized that living like that wasn’t for me, I would still often feel that if I wasn’t eating healthy 100 percent of the time I was a huge …
Reached a Plateau? 6 Tips to Help Your Fitness Routine Level Up!
One of the best things about my job is watching my clients’ fitness improve over time. They gain strength, flexibility and endurance, and it’s incredibly rewarding to watch my team put in the hard work to reach their goals. At every session with every single client, I build a personalised exercise selection based on their goals. Then, I choose the …
How to: Tone your arms
Here we go. I’m about to give you a foolproof plan that I guarantee will give you toned, strong arms. If you follow these steps, your arms will 100% look like Michelle Obama’s, and you can call it a day! I wish there was a simple formula that worked for everyone, but it’s not exactly that straightforward… …
Abs Challenge Info
I thought I would write a little blog post to hopefully give you a bit more info on why it is important to have strong abdominal muscles before you start this challenge. Beyond the aesthetic benefits of increased muscle tone in this area, strong abdominal muscles also generate strength, stability, and mobility needed to carry out everyday activities such as …
The Importance of Leg Day.
Just in case you guys didn’t know already… I love leg day. There’s something about having a sore bum and legs that makes me feel like I’ve really accomplished something solid. But I’ve noticed that not a lot of people love leg day as much as I do. So I thought I’d share a few bonus reasons to love leg …
Reached a Plateau? 6 Tips to Help Your Fitness Routine Level Up!
One of the best things about my job is watching my clients’ fitness improve over time. They gain strength, flexibility and endurance, and it’s incredibly rewarding to watch my team put in the hard work to reach their goals. At every session with every single client, I build a personalised exercise selection based on their goals. Then, I choose the …
Exercise Addiction — When a Healthy Habit Goes Sideways
As some of you may know, I recently started doing a double workout on Sundays. I’ve been attending a high-intensity circuit training class or creating my own circuit at my studio then following it up by a SoulCycle session in Yaletown. This is not most people’s idea of a relaxing Sunday morning, but it’s been a great opportunity to challenge …
Is Walking The Best Form Of Exercise?
I’ve found that most people tend to build exercise into this huge event. It requires special clothes, you get sweaty, you need a place to do it and there is never enough time to get everything done. The other day while I was on a walk, I started thinking about ways I could break down fitness into digestible …
How to Gauge the Intensity of Your Workout… and Why it Matters
When I am training a client, it’s easy for me to see how intense they are finding their workout. From there, I choose exercises that will suit my goals for their workout and keep them within the heart rate zone I am trying to achieve for that day. Some days you will have intense workouts, while others are more recovery …