If you have a reproductive system, this one is for you! About half of the worlds population will experience Menopause on different levels at a point in their life. It is extremely important that we talk about it and share our knowledge to help each other understand what it is and how to navigate it. 

Let’s define menopause: It is the time of life when a woman’s ovaries stop producing hormones and menstrual periods stop. A woman is said to be in menopause when she hasn't had a period for 12 months in a row.

The menopausal transition affects each woman uniquely and in ways that vary from woman to woman. The body begins to use energy differently, fat cells change, and women may gain weight more easily. There may be changes in your bone or heart health, your body shape and composition, or your physical function. 

While consulting a physician is never a bad idea, as you may require treatments like hormonal therapy, vaginal estrogen, low-dose anti-depressants etc., there are also several ...

It is becoming increasingly known that our mental and physical health are closely intertwined. There are multiple connections between mental health and chronic physical conditions that significantly impact people’s quality of life. The mind-body connection is very complex and yet, at the same time, so simple. The way we think and feel about ourselves and the world around us can both have a direct impact on our physical body and on our minds. 

Maintaining good physical health can have a significant impact on mental health. Regular physical exercise is known to improve symptoms of anxiety and depression, reduce stress and increase overall mood. Physical exercise increases the release of endorphins in the brain, which helps to relieve tension in the body and increase mood.

Having a mental health problem doesn’t mean it’s inevitable that you will develop a physical health problem. There are things you can do to give yourself the best chance of staying physically well. These things includ...

Fibre, where do we even start?! This topic is hot and there is a lot to cover, so let’s dive right in! 

What is fibre and what role does it play? Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines and is mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy.

How do you know if you are getting enough fibre? Here are the signs that you are not: 

• You're hungry soon after eating

• You are constipated

• You constantly feel tired and sluggish

• You have high cholesterol

• You have hemorrhoids

• You are having a hard time losing weight

What is the recommended amount of fibre to get in our diets each day? Although there is no dietary reference intake for insoluble or soluble fibre, many experts recommend a total dietary fibre intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fibre. 

Soluble fibre is foun...

Heading into Spring, are you ready to up your movement game?! There is something about the warmer weather that makes us want to get up off the couch and moving our bodies more. There are some really great workout styles out there, with something for everybody! The best part is you can pick workouts based off your goals, mood, energy level and abilities, even how much time you have! You can find different types of workouts online to do from the comfort of home or on the road, or you can join a class, working within your budget. You really can curate your workout experience to suit your lifestyle!

In need of some inspiration? It is good to have a small ‘library of workout ideas’ for what types of workouts you like based off of what you are trying to achieve and any other motivation you may have for working out and moving your body. A variety is ideal so you can switch it up and work different muscles. 

Here is an overview of some of the popular workout styles: 

• HIIT - High-intensity...

It is closing in on the end of February, it is still winter and maybe those goals and tasks you set for yourself at the beginning of the year have taken a place on the back burner, or maybe you haven’t been able to get them started yet. No matter where you sit with this, it is never too late and you can always get yourself back on track. Taking some time to refocus and ask yourself questions is a great starting point to get recentered:

1. Name the goals and tasks you had set for yourself - What were they? Write them down, make them seen again.
2. Figure out where you stand with them - Are they still relevant? Do you still want to achieve them? Do they look a bit different for you now? 
3. Reflect on what made you go off track - Was there an illness, a big work project, a holiday, or maybe you struggle to find the motivation to keep going with them. Identify what the cause was if possible, and if you can’t, just name it what it is - you got off track and that is ok.
4. Don’t waste your time b...

Do you workout everyday?

Do you wonder why all the effort you are putting in doesn’t seem to be paying off as much as you would like? Think about how often you let your body have rest and repair days…is it once a week, after each workout (one day on, one day off), maybe it is never? The recommendation is to take a rest day every three to five days. This can vary depending on the type of exercise you are doing, i.e. if you do vigorous cardio, you'll want to take more frequent rest days. You can also have an active rest day by doing a light workout, like walking, gentle stretching or yoga.

Many of us workout to build muscle and strengthen our bodies. Did you know that muscle is developed in the repair phase? Every time you work out you create microscopic tears in your muscle tissues. When you rest, your muscles start to heal and grow back stronger, this means you'll be able to do the same workout with less effort in the future.

Allowing our bodies time to recover and rest, we are als...

Ready for the new year and to create the life you really want? This vision may include big and/or small changes, regardless, it is worth creating a plan for how you can reach this goal you have for yourself! It is possible and you can do it! Here is how:

What is the vision you have for the life you want? Think about this carefully and map it out for yourself - create a vision board or store the plan in a journal so that you can keep going back to it. Having a visual is so helpful! 

Set goals - break your overall vision down into goals - e.g. saving $10,000, exercising 3 days per week or mastering a new hobby begins with setting a very intentional goal.

Break down your goals into steps you need to take in order to achieve them - e.g. have a certain amount automatically come off your pay and into a savings account, get a gym membership or trainer and don’t forget to schedule the time in your calendar for your new skill sessions.

Think about the challenges that may have held you back ...

Did you know!? There are around 40 trillion bacteria in your body… most of which are found in your gut. Collectively, they are known as your gut microbiome, and they’re incredibly important for our overall health.

The gastrointestinal system is your main “portal” for taking in and processing nutrients, and it also serves as a communication center and disease fighter for your body. Many recent studies have shown that a disrupted microbiome can lead to numerous chronic diseases. From your nervous and immune systems to your mental health and digestive function, a healthy gut plays a crucial role in your overall well-being.  

Here are some of the top tips for a healthy gut, that can also help to reduce gastrointestinal and stomach problems:

• Eat a healthy diet – consume a diverse range of mostly fresh, unprocessed, whole foods. This includes plenty of vegetables, fruits, legumes and beans, as well as a variety of protein sources.
• Eat smaller, more frequent meals to not overwhelm...

It is easy to lose sight of our health and well-being over the holiday season, trust me, I know!  It seems that over the next few months there will be so many temptations at every turn. Christmas parties and dinners, time off work, potentially a vacation or time away from your own home routine, and not to mention the endless to-do list, with limited time for ourselves. You may be thinking that the holiday season is a write-off for your health and you'll get back on track in the new year - but, if you change your mindset and set yourself some parameters it doesn’t have to be that way. Listen up - you can still indulge, eat great food and have a lot of fun! Here are some helpful tips that you can use to create healthy guidelines around the holiday season: 

Stay active - keep up your workout routine, modify it if needed, but ensure you keep moving. I recommend getting your movement in early in the day to ensure it's done before any holiday commitments start.

Limit alcohol consumption - ...

You know you need to get on track with your overall health and well-being, but it can be hard to know where to start... You’ve tried before, and it hasn’t been sustainable for whatever reason and you are hesitant to try again. You just can’t seem to find the time or motivation to exercise, meal prep, or sign up for support. Does all of this sound familiar? So, how do you get yourself into the mindset you know you need to be in to succeed, and then maintain motivation?

The first step is to figure out your why. Think about what the change(s) are that you need to make - if you're constantly feeling stressed and tired, it's balance you need. If you are having digestive issues, you should focus on making some positive changes to your diet. If you want to run a 5km next summer but haven’t run in years, it's time to start a step at a time. Whatever your goal, you need to understand your why behind the changes you need and want to make.

Once you have figured your why out, incorporate actions...