The holiday season is a very busy time, which can make it difficult to maintain a healthy diet and exercise routine. Many of us enter the holiday season with the intention of eating healthfully and exercising regularly. Frequently, we place far too much pressure on ourselves and end up falling completely off the wagon.

Did you know you can still enjoy the holiday season and work toward your goals? It’s time to ditch the all-or-nothing mentality because I have some tips to help you navigate the holidays realistically and sustainably! Let’s jump right into it…

Remember the Golden Rule

I’m referring to the 80/20 rule! Focus on eating 80% whole foods and save the 20% for foods that might be less nutritious, but you enjoy. Finding balance is key to staying on track, and it’s ok to indulge and enjoy yourself during the holiday season. One slice of pie isn’t going to make or break your progress!

Sip, Sip, Hooray

Did you know that our bodies consist of more than 50 percent water? There...

You will notice a greater need to remain active as you age to keep your body flexible and healthy! Weightlifting comes with many benefits that are more than just about your appearance. You’d be surprised at how much this can positively impact your overall health.

Let’s walk through a few benefits of why you should incorporate weightlifting into your exercise routine!

It Makes You Feel Great!

Mental health is health! Strength training and weightlifting are natural remedies for stress and anxiety, similar to the well-known "runner's high." During exercise, endorphins are released, which send signals to the brain that work to improve your mood. You’ll look good, and most importantly, feel good!

Improves Cardiovascular Health

We’ve heard that cardio helps improve cardiovascular health, but weight training can also contribute to this! Due to the correlation between high body fat and an increased risk of cardiovascular disease, physical activity is essential. Strength training can...

When you hear the phrase "eat your protein," you may quickly think of chicken, beef or fish. Although these are excellent sources of protein, there are other nutritious foods that you can add to your diet that also contain a significant amount of protein per serving.

Lentils

From hearty soups to burritos, lentils pack 9g of protein per ½-cup serving. These legumes come in red, black, brown and green varieties and are all nutrient-dense with a list of impressive benefits including being high in fiber, and low in calories.

Peas

You may not consider peas a nutritional powerhouse. However, a cup of green peas contains 8 grams of protein, which is more than any other vegetable. Unless you can find them at a farmer's market (typically in the spring), purchase them frozen. Since they are frozen at the peak of freshness, they are equally nutritious and typically taste sweeter!

Chia Seeds

Small but mighty. Chia seeds are rich in fibre and omega-3 fatty acids and an abundance of...

Let’s be honest, you’re busy, and sometimes putting time into planning and prepping meals can seem like a daunting task. You may not know where to start, which is why I’m here to walk you through a few essential steps and show you that meal prepping can be quick and beneficial for both your health and wallet! 

Small Steps Make the Biggest Difference.  Don’t pressure yourself to have a week's worth of meals prepped when you’re first starting. If you’ve never prepped healthy meals before, it can seem intimidating. Start small and plan out only a few meals or snacks at a time. Remember to do what feels best for you! This is intended to be a positive step, not a stressful one.  

Let the Planning Begin. The next step is to start searching for recipes and planning your meals! Pinterest is a great platform that hosts tons of healthy meal prep ideas, especially with a budget in mind. Keep it simple and consider planning meals that target each food group to ensure you are getting enough prote...

Let’s be serious – food is AWESOME! It’s one of the greatest pleasures in life, offering nourishment and energy, and it’s also one of my favourite ways to gather friends and family around. Though we may indulge in rich foods from time to time, it’s important to consciously maintain a healthy digestive system by consuming the right foods and implementing sensible eating habits.

To maximize your digestive health, follow these simple tips:

Stay Hydrated

Drinking enough water is essential to your digestive health. In fact, staying hydrated helps your body to break down and process food to absorb important nutrients.

Say Yes to High Fibre

One of the best ways to improve your digestive health is by maintaining a diet that is high in fiber and rich in vegetables, fruits and whole grains. This keeps your digestive system running smoothly, helping to maintain a healthy weight.

Reduce High Fat Foods 

Though you do need healthy fats in your diet such as avocado, eggs, fish and nut...

The warmer weather is here, and that means vacation time, backyard BBQ’s and spending days enjoying the sunshine. Many people struggle to maintain a health and fitness routine during these summer months as schedules are shaken up. Here are my top tips for you to help you stay health-conscious over the next few months.

Routine

It can be tough to keep a routine going throughout the summer when our weekly schedules change, especially if you’ve got kiddos on summer break! Having your healthy habits in place will help you to maintain as much of a routine as possible, keeping you on track to your health goals. Planning meals, getting enough sleep and listening when your body needs down time are all great routine staples to execute.

Stay Active

Summer is the perfect time to take advantage of the warm weather and gorgeous views by taking your workout outdoors. Walking, biking, hiking and swimming can all be great workouts.

Do you usually get your movement in first thing in the morni...

When it comes to health and fitness, the hardest part is getting started. I often hear people say they’ll start coming to the gym once they “get in better shape” which is only holding them back. The truth is, very few people feel ready to change their lifestyle and habits, but you need to get comfortable with being uncomfortable if you want to change your life.

I’m here to help you achieve those health goals you’ve been wanting to implement, here are three tips to get you started:

1. MAKE GOALS! It’s impossible to hit a target that you can’t see. “I want to be healthier” is a positive thought, but too vague to gauge if and when you’ve achieved the milestone. Set specific goals that can be measured. For example, instead of “I want to be healthier” try setting a goal such as, “I want to be able to walk 5km without being out of breath” or “I want to exercise 30 minutes a day, four days a week.” With specific goals you’re more likely to stick to your routine to achieve them.

2. FIND AN A...

Our bodies go through so many various movements in a day, from sitting at our desks, to tying our shoes and climbing stairs; functional fitness training helps you to prepare for whatever comes your way. I’m sure you’ve heard the term before, but what does it actually mean?

“Functional fitness trains your muscles to work collaboratively and prepares them for daily tasks by simulating common movements you might do at home, at work, or in sports.”

Simply put, this type of exercise prepares your body for everyday life, instead of just for a specific end goal. Dropped your keys while balancing 8 bags of groceries? No problem, thanks to your functional fitness training routine you now have the balance and muscles needed to squat down and grab them without needing to put your groceries down.

As with any exercise routine, not all movements will work for each person, but some basic movements used in functional fitness training will focus on balance (lunges, step-ups), strength (combination e...

Spring is just around the corner and with the warm weather we’re ready to get out and enjoy all that the Shuswap has to offer. Now is a great time to boost your immune health, to fight off illnesses and keep you in peak state to enjoy your life.

Promoting a healthy natural immune system can be influenced by a number of factors including dietary changes, taking vitamins, sleep habits and movement of your body. Here are 9 of my favourite tips to strengthen your immunity naturally.

Get Your Daily Dose of Vegetables and Fruits

Follow your suggested nutrition guidelines for serving sizes and daily recommended intakes of nutritional food groups.

Enjoy Some Social Time With Those You Love

Your mental health and your immune system go hand in hand, a collaboration of 2 components of our health supporting each other daily. Spending time with friends and family boosts dopamine “the happy hormone” which results in feelings of well-being and contentment, a great boost for your immune system.

In today’s world of piling too much on to your plate, saying yes to commitments you know you may not have time for and scrolling the glossy social media feeds of everyone’s “highlight reel”, it’s easy to get caught up feeling like you’re not doing enough. I bet, even when you have a hundred things on your to do list, you often say “yes” to a request based on a feeling of obligation – but you need to address that saying “yes” to something, may mean saying “NO” to yourself and your priorities.

From work and family to social life and health; you’ll be faced with this subconscious pressure to do everything, every day, but what if you gave yourself permission to do less? Here are a few tips to set you on the path of prioritizing YOUR needs;

1. Set Your Non-Negotiables. Are you looking to get in shape in 2022? If so, this will require you prioritizing your workout or movement over other tasks on your to do list. Establish the 1-3 items that you need to complete in a day, versus trying...