Cool Down with Delicious Infused Water!

Infused water is a yummy and hydrating alternative to sugary juices and pops for those hot summer days. Here are some great suggestions from “The Autoimmune Paleo Cookbook”. Acidic Fruit: – Lemon, Lime, Grapefruit, Orange Sweet Fruit/ Vegetable: – Blueberry, Raspberry, Peach, Mango, Pineapple, Cherry, Cucumber Herb: – Mint, Lavender, Sage, Rosemary, Thyme Instructions: 1. Add a slice of acidic fruit, a handful of sweet fruit or vegetable, and a couple sprigs of your herb to a quart of filtered water. 2. Let sit overnight in the refrigerator. (You can enjoy the infused water immediately, but the longer you let … Continue reading Cool Down with Delicious Infused Water!

When your goal feels like so far away…

Are you in the midst of a journey? Do you have a goal or something you are working towards that you really want and hope to reach but you know it’s not going to be fast or easy?  Trying to lose a big chunk of weight? Have a dream to run a 5k, 10k or your first marathon? Often we set a goal for ourselves because we need a shake up! Maybe our doctor told us we have to do something about our weight. Maybe it’s a picture of yourself that was shocking. Maybe you just want to break a … Continue reading When your goal feels like so far away…

You are a reflection of who you spend your time with! Who’s in your circle?

Be careful who you hang out with, because being overweight is contagious. Have you ever heard the term “birds of a feather, flock together”? Well, being overweight or obese has been shown to be no different. Studies have shown that if the top 10-20 people you hang out with are overweight or obese then you have a significant chance of becoming overweight or obese, or you already are. This idea may seem odd but it kind of makes sense doesn’t it? You are more likely to engage in activities that your circle of friends is participating in. And if those … Continue reading You are a reflection of who you spend your time with! Who’s in your circle?


The weather is getting warmer and the sun is shining so who wouldn’t want to take your workout outdoors! You can go into the backyard or just head over to the local park! No equipment needed! 20 reps of each: 1. Reverse Lunges (or Jump Lunges) 2. Mountain Climbers 3. Squats (or Squat Jumps) 4. V-sit pull in and out 5. Bridges More time? Repeat the circuit 3 times! Want more?? Add 100 meter sprint in between! Get outside and PUSH!

The perfect environment to “THRIVE”

Good morning! Today I am writing to you from Canmore, Alberta where I feel so fortunate to be reconnecting with an amazing group of people who I highly respect and really enjoy their company. Each time we come together I am super excited to see them again. When I leave I feel re energized, re focused and intentional about what I am doing back home. The absolute best parts are that I am immersed in nature, walking, running, sharing and working in an environment that FUELS me. It is the perfect environment for me to thrive. Do you have a … Continue reading The perfect environment to “THRIVE”

Build Better Habits. Get Better Results.

Habits start as spider webs and end as chains. Good or bad, the body simply learns what you tell it to do most. So if you get a new job and start stopping at Tim Horton’s every morning for a coffee and donuts or decide to do 10 minutes of stretching at home and make your own coffee, these will become habits. Poor habits don’t become impossible to break from day 1. It’s much easier to correct a bad habit when it’s just beginning. The problem comes in when we do stuff we know we probably shouldn’t simply because there … Continue reading Build Better Habits. Get Better Results.

Lack of TIME messing up your Fitness Plan?

Traveled lately? Ever heard this message… “ In the event of a change in cabin pressure, panels above your head will open revealing oxygen masks. Pull the mask down towards you to activate the flow of oxygen… Cover your nose and mouth with the mask… Remember to secure your own mask before assisting others”.  We’ve all heard it before. Does it resonate with you?  I will tell you it speaks volumes to me! Maybe that’s because by the time many clients come to see me they are running so low on their own oxygen. They have been running around, holding … Continue reading Lack of TIME messing up your Fitness Plan?

Be relentless in your pursuit of happiness!

Take a good look at your life and weed out all the things you are doing that are either making you unhappy or are not contributing to your happiness and devise a plan to get rid of them.  Be ruthless in removing the weeds of doubt, fear, anger and hate from the garden that is your mind and soul. Plant seeds of dedication, joy, love and passion and let all your goals and dreams grow from those.  There will be a never ending line up of people, events and situations that will try to tear you down and you must be … Continue reading Be relentless in your pursuit of happiness!

DELICIOUS Paleo Mediterranean Salmon!

Ingredients: 1 tbsp coconut oil 1 1/2 pounds wild-caught salmon fillet 1/2 cup kalamata olives, pitted and minced 1/4 cup chopped fresh parsley 1/2 lemon, juiced (about 1 tbsp) 1/4 tsp sea salt 3 tbsp extra-virgin olive oil Directions: 1. Preheat the oven to 400 degrees F 2. Spread the coconut oil on a baking sheet. Place the salmon on it, skin-side down 3. Combine the olives, parsley, lemon juice, and salt in a bowl and spread the mixture all over the fillet 4. Bake for 15 minutes, or until the fish lightly flakes when tested with a fork. The … Continue reading DELICIOUS Paleo Mediterranean Salmon!

What it is and what are the benefits of Fascial Stretch Therapy?! gt

Fascial Stretch Therapy (or FST), is a type of stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. FST also targets the entire joint and joint capsule, using traction to remove restrictions from movement and to stimulate lubrication, by gently pulling and moving the arms, legs, spine, and neck in a smooth motion through varying planes of movement. The gentle movement is stimulating and relaxing at the same time. The problem with many standard stretching programs is, well, they are standard. An athlete will finish her workout, run through her … Continue reading What it is and what are the benefits of Fascial Stretch Therapy?! gt