Do you struggle with building lean muscle? This is quite common for many people, even when they feel like they are exercising and eating properly. With a few tweaks here and there, let’s set you on the right path to get the muscle you have been working so hard towards! 

Building lean muscle is a combination of these three things:

#1 Proper Nutrition

#2 Strength Training

#3 Recovery

To effectively build muscle, it is important to prioritize consuming adequate protein, consistent resistance training and allowing for sufficient rest and recovery. Follow these tips and you will get to where you want to be in no time:

Increase your training frequency - while working out twice a week is great for maintenance, if you are working to build lean muscle, increase your training frequency to 4-5 times per week.

Add variety - try doing some lower-rep (8-12 rep sets) strength work as well higher-rep (20-30 rep sets) strength endurance work.

Focus on big lifts - squats, deadlifts, overhead pre...

What is Total Health and why is it so important? Total Health takes into account all aspects of your well-being: emotional & physical health, sleep, relationships, financial stability and nutrition. To feel and perform at your best in all areas of your life, you should be working to create a healthy balance between all of these factors. I know for many of us, this can seem like a challenging and overwhelming task. Our lives have become so busy, that we can struggle to prioritize ourselves above others. 

I am here to say that making yourself a priority should be at the top of your goal list. When you feel good, the rest really can fall into place nicely - being able to show up for others, being present in the important moments, and having more  energy for the people and things you enjoy most.

How do you achieve this? I recommend taking an inventory of yourself - make a list of these factors, the ones you are feeling good about and the ones that need improvement. Of the areas you are f...

What is the connection between hormones and weight loss? A very good question! My goal here is to provide you with a high level overview, so you can start to think about what this connection means for you and your own personal health journey.

What are hormones and what do they do for us? They are chemical messengers that regulate processes in our bodies. We naturally produce about 50 different types of hormones. The hormones leptin and insulin, sex hormones and growth hormone influence our appetite, metabolism, and body fat distribution.

Our hormone levels are always changing - hour to hour, day to day, and over the course of time. There are however, certain health conditions that can interfere with your hormones and cause hormonal imbalance.

What role do hormones play when it comes to our weight? Hormonal imbalance affects your body in numerous ways. One of the most common symptoms is weight problems. Having a hormonal imbalance can cause weight gain or make it hard to lose weight,...

As the weather warms up, staying hydrated is very important! Your hydration affects both your mental and physical health, so you will want to be sure that your fluid intake is enough to help you stay feeling your best. If you work outside, or exercise and get a lot of physical activity, you probably need more than if you weren’t doing these things. 

Knowing the why behind the things we are required to do, like drinking lots of water, can be helpful to get us to actually do the things we should be doing! In order for your cells, tissues, and organs to work properly, they need water. Water gets rid of wastes through urination, perspiration and bowel movements, keeps your temperature normal, lubricates and cushions joints and protects sensitive tissues. 

I know it can be a struggle to get enough fluids on the best of days, let alone the extra amount we need when it is hot. I’ve rounded up some simple and effective ways to help you keep up your hydration so you can feel your best all sum...

Summer is just around the corner! Vacations? Camping? Patio Drinks..!?! Yes, Yes and Yes!!! You’ve worked hard all winter, and you don’t have to let yourself go off track during the summer, as tempting as it may be. 

A lot of people have this "all or nothing" mindset where they think that now that it’s warmer out, they can push aside some of the good habits and routines they established over the winter months. 

I am here to say to does not have to be this way! You can still have a drink, go on vacation, all while still getting your movement in and eating properly. It’s called balance!

Here are my top tips to help you achieve this balance, all while enjoying everything the summer months have to offer!

1. Plan ahead - pack healthy snacks, research places to eat and menus in advance, schedule in meal prep and exercise like it’s an appointment so you will stick to it! 

2. Stay hydrated - drink lots and lots of water! Always remembering your refillable bottle when you are leaving the h...

Do you need to shake up your routines to integrate the healthier lifestyle you are striving for in your daily life? I often hear from people that they’re striving to improve their sleep, nutrition and hydration, add more movement into their day and try meditation to focus on the present. With a little bit of work and the willingness to switch things up a bit, you will find you can do this with ease, fairly quickly! 

Integrating what you are striving for into your normal daily routine will help make it seem like you aren’t creating extra things to do.

Here are my top tips:

1. Set your priorities. What are the self-care routines that you need most in your life? Make a list of your must do’s daily and weekly that are non-negotiable. Start small, you do not have to conquer it all at once.

2. Create routines. Once you have set your priorities, create yourself a realistic schedule that can act as a routine and something you can stick to. Set the time aside, and schedule it into the calen...

Take a moment and think about what being healthy ideally looks like to you. So many people have the common misconception that healthy is just about working out all the time and eating only healthy foods. But really, your health is related to so many aspects of what makes up a person - sleep, relationships, movement, nourishing food, hydration, rest, having goals, your outlook on life; a lot about how you feel on the inside, not just what you look like on the outside. 

Are your grand plans of focusing on you and your overall health  falling a bit flat as we have eased into 2023? Working with a health coach is a great way to benefit from accountability and start making steps in the right direction to meet the goals you set out for yourself, even the ones you don’t know you have yet!

What is a Health Coach?

A health coach is an accountability partner who is there to support, motivate and encourage you on your journey. They are a consistent person who will help you take your healt...

Over the last few years, a strong focus on positive mental health has become more important than ever. Ensuring you are taking care of yourself, physically as well as mentally will help you thrive in your life! Here are a few areas to focus on as you’re setting out on increasing the positivity in your mental well-being.

MOVE YOUR BODY

Whether it’s going for a walk, stretching with some yoga or getting into the gym with your trainer; the goal is to move your body. Choose movement that you enjoy! One tool I find extremely helpful is to schedule your movement time in the calendar, respecting it like any other appointment!

TAKE A TIME OUT IN NATURE

Studies have also shown that being in nature can lower stress levels. Being outside in the sun can also boost your mood since you’ll be getting a natural dose of Vitamin D. Studies have also linked spending time in nature to improving short-term memory, reducing inflammation, restored mental energy, and improved concentration. 

PLAN THINGS...

Though you don’t have to wait until January 1st to get started on some new healthy habits, the new year is a great time to evaluate what you truly want for your life, and how you’re going to achieve it. Take the opportunity to kickstart 2023 now with these 5 focuses!

EMBRACE AN ATTITUDE OF GRATITUDE

Research shows that gratitude is consistently associated with greater happiness. Gratitude helps you to feel more positive emotions, celebrate in the good experiences, improve your health, deal with adversity, and build stronger relationships. Writing down one thing you’re grateful for each day can increase your positive vibes immensely.

COMMIT TO MOVING YOUR BODY

You don’t have to jump headfirst into an intense workout regimen to prioritize movement in your day. Start by going for a walk, taking a yoga class or lifting weights a few times a week. What’s important is finding movement that you connect with and making it a priority in your day.

MAKE GREAT SLEEP A PRIORITY

It’s ...

Journaling is one of the best techniques for understanding your thought process and putting your mind at ease. Many people find that writing in a journal is very therapeutic and helps them to express their feelings and emotions, whether they are good or bad. For some, picking up a pen and putting thoughts on paper can be overwhelming, as you can be left feeling a little unsure of where to start. Whether you’ve journaled before and lost your spark or are completely new to the concept, the best time to start is now.

Before we dive into it, there is no right or wrong way to journal! As we are all unique, we have unique experiences and different topics we might want to explore. We have thousands of thoughts throughout the day; imagine how many we keep inside. Journaling is a great way to express your emotions productively.

If you’re feeling stuck on where to begin, I’ve put together a list of prompts that you can get started with. Select a prompt and get your thoughts flowing!

Self-Refl...