Beat the Winter blues with 6 endorphin boosting tips.
It’s easy to get a little down in the Winter months. Everything from the Winter blues to Seasonal Affectiveness Disorder, to Vitamin D deficiency can alter our mood this time [...]
How stress knocked the life out of me.
If you've been reading along for a while now then you know how I feel about stress. While stress a necessary evil in our society it's also being understood as [...]
Weight loss secrets the industry doesn’t want you to know.
Ugh it’s January which means all weight loss companies are pumping their advertising dollars into social media, mass media and trying to get in our faces. Have you noticed your [...]
The trade off war happening inside of us all.
Life seems to have become all about trade offs. Some are easy. Do I... Want wine or water with dinner? Get up early to train or sleep in an extra [...]
Best Kitchen Gadgets for Your Healthy Home
I don’t know about you but cooking did NOT come naturally for me. Over the last 10 years I’ve stumbled my way through the kitchen and acquired some favourite kitchen [...]
Golden Rules for being a Healthy Holiday Guest
Sometimes it can be challenging to have a healthy holiday when there's so many events to attend. This time of year is filled with holiday parties, after work drinks and [...]
Emotional Eating: A turning point.
'I don't look like I did last time you saw me.' She said. 'Maybe we can make plans another time?' She continued: 'I've been struggling. There have been challenges in [...]
Why Wishes Get You Nowhere.
Have you ever started a thought with the words ‘ I wish ’ or ‘One day’? I have. These words usually come out after a long series of stressful days [...]
Cancer and the things it taught me.
It's been just over a year since my grandmother has passed away from CLL. A type of blood cancer she battled for several years. My mom also had Cancer as [...]
Why Women Secretly Hate Shopping.
Some of us proclaim to love some good old retail therapy aka shopping experience. But there's a good group out there who feel tormented by the shopping experience, sales associates [...]
Self-sabotage: A dirty little mind game.
We've all been there with self-sabotage. We set a goal. Whether it be to get a new job, lose a few pounds, be in a relationship you name it. We [...]
The stress monster that’s ruining our lives.
That moment where you want to throw all the papers in the air and tell your colleague to F*** off. Or That moment your kid is having a temper tantrum [...]
The truth about my before and after…
I know what you're thinking. All these before and after pictures are either fake or trying to sell me something. Well mine are legit. You should know by now that [...]
The emotional bank account.
Imagine yourself like a bank account. A space where transactions happen. Some fill you up and others deplete you. Some are expected. Others are a surprise and not always the [...]
Stop being a perfectionist machine.
A perfectionist conversation in action: Hi! How are you? Me? Yes you. How are you? I'm good. No, really. How are YOU? How often have you had this conversation with [...]
Is being a Type A making you fat?
Where are all my Type A 's? Today I'm talking directly to YOU! Yes you. Why? Because I've figured something out about myself and since I'm a major (like MAJOR) [...]
3 Game Changing Ways to Flow with Change.
The only thing I'm sure of is that everything is always changing. It's one of the constants we can count on. We all like to think we are nimble, adaptable [...]
The scars you see…and the ones you don’t.
Some of us have scars you can see. Lines marking our skin. Reminders of painful experiences. Lessons we might have learned the hard way. Some hold a cool story about [...]
Is the number on the scale weighing you down?
My fitness journey began because I wanted to lose weight. I was so tied to a specific number on the scale I thought would mean beauty, sex appeal and success. [...]
You look good and hit your goal weight. Now What?
You busted your butt for weeks if not months on end to hit your goal weight. You did everything that magazine article told you to do: 1) Reduced calories to [...]
What Your Clumsiness Is Trying To Tell You.
We've all had those days. The days where we trip up the stairs or walk into poles. Days where we stub our toes or bite our cheek while eating. Times [...]
Get away and return better and stronger.
The laundry is done. The groceries have been put away. The gym bag and work bag has been packed. Lunches are ready to go. I sit down to write just [...]
Top 10 Active and Family Friendly Summer Activities!
This is my favourite time of year. Not only is it summer time but it's STRAWBERRY SEASON and picking them is one of my favourite family friendly summer activities! I [...]
The 4 goal hacks you need to achieve your fitness goals.
I have some huge, exciting and scary as all hell projects coming up. If you've been reading a while you have likely gotten the gist of how I define goals. [...]
How an hour changed my life and yours too.
I get a lot of questions about what I do and how I get it done. So I thought I would share a bit about what I do on the [...]
Weight loss secrets that have nothing to do with what you eat.
Most people don't know these 3 simple weight loss secrets that will help you lose weight and have a flatter belly. I'm ready to share them with YOU! They are so [...]
Learn How Food and Emotions are Forever connected.
I recently read an article about the science of stress where the author indicated that the relationship between emotions and our neurological pathways are similar to an off gassing process. [...]
Sugar Addicts Unite…Have I got something for you!
I hear this all the time - I'm a complete sugar addict. If only I could control my sugar cravings. I'm such a slave to sugar. If you have said [...]
Mushy potatoes and my belly…what they have in common.
It happened. Already. She's only 4. We are cuddling before her bedtime and she's resting her head on my belly. It's a beautiful moment when things start to get quiet. [...]
The 5 steps to getting what you want.
Old school value that never gets old: putting in the time. Ditch the belief that you are entitled to mass success on day one. Instead believe it's a slow build [...]
The secret to staying young forever.
Do you want to stay young forever? Have a Beginners Mindset in everything you do. As children we approach life with the innocence of the unknown and as we learn [...]
‘I don’t trust you.’ Said every woman everywhere.
A woman that doesn't trust women for whatever reason, cannot trust herself because she is also a woman.' This said by a man, one of my mentors Marc David. She [...]
5 Mindset Mantras to move you from mediocre to mind-blowing.
Often I meet people who want to implement changes to improve their lives whether it be fitness related, relationship improvements, career moves, fall in love with their bodies, improve confidence [...]
The 4 questions to keep your highlight reel full of cool experiences.
Do you have a highlight reel for your life? If you do what's on it? Is it long? Does it fill you with joy and gratitude or does it leave [...]
How food can improve your energy levels in 3 easy steps.
It's incredible how quickly we move through life today compared to generations past. There are so many enablers that help us do more from technology, transportation and income. All of [...]
Three things to do when you feel stuck.
We've all been there. Super motivated, excited about the direction life is heading, hustling to reach goals and grow into the person we envision. Everything is going smoothly. Then it [...]
Not fit enough…
Someone recently asked me a question that has had me thinking a lot about being fit and the myriad of perceptions that come about with that topic. The question was [...]
How the little things add up.
A universal truth I only discovered about 4 years ago. It's tough being a parent. Every day we make dozens of decisions, small points of inflection that create a path. [...]
Body Image: I am a voice, not an echo.
I grew up like so many girls idolizing my favorite artists, actors and celebrities. I would see how they walked, spoke and behaved. I bought magazines, watched their movies, listened [...]
Top 10 Fitness Tips from me to you.
Lately I've been asked quite a bit for some fitness tips. So I thought I would give you my top 10 tips that helped me as I've gone through my [...]
An Open Letter: To all the bullies.
Prelude: Bullying is prevalent at every age and stage of life whether you choose to believe this or not. Wherever you go there are bullies looking to knock you down [...]
The 4 steps to turn vision into reality.
Don't get me wrong. Goals are great. Goals are integral to understanding how to break down the big picture into achievable steps to realize your vision. However understanding and having [...]
Who is ‘The Stretchgirl’ and how she got me back on my feet.
About a year ago I got injured. My hamstrings got very tight and it was difficult for me to move around with ease. It prevented me from making progress towards [...]
Top 15 energy suckers you don’t even know about.
Energy suckers waste our most precious commodity and we don't even realize what they are. Day in day out we go about our lives and schedules and most of us [...]
The 3 questions everyone should ask themselves.
"Someday, after we have mastered the winds, the waves, the tides and gravity...we shall harness the energies of love. Then, for the second time in the history of the world, [...]
Time to ‘check in’ to life!
There is a large contingent of people who struggle with their weight who believe they are a victim of societies stress and poor food choices. They believe that their choices [...]
Why negative self-talk is so powerful and what you can to do turn it around.
"Give your mind a job to do, or else it will find a job to do, and you might not like the job it invents." says Elizabeth Gilbert author of [...]
For you my love.
I still remember our first date. The butterflies. The flirty smiles amidst hours of dinner conversation. The goosebumps I got when you touched the small of my back as we [...]
Follow these 6 steps to get the life you want.
The only thing we truly leave behind are our stories. What I mean by stories are the moments or parts of our lives that the people we know and love remember [...]
5 steps to cultivate worthiness in a society filled with fear.
F-E-A-R. Fear. We are so filled with fear it can be paralyzing. We are fearful of our failures. We are fearful of our successes. We are fearful of our power. We are [...]
Dance like no one is watching a.k.a live in the moment. Here's how.
There is this saying...dance like no one is watching. Which has got me thinking a lot these last few weeks. Why do we need to convince ourselves no one is [...]
Learn how to set your mind for growth.
As we grow up we have so many ideas about what we want to become and who we will be. I know I've been through many stages where I would [...]
The #1 tip to change your life now.
We all have this voice within us that plants ideas, shares dreams and helps guide us. This voice while coachable to be stronger in most of us is nothing more [...]
Wear your confidence. Starting…now!
'I help women wear their confidence!' Maya said. After losing their father to cancer, Maya and Yasmeen, decided to take a risk together and follow a wild dream they shared. They [...]
My 6 tips for getting it all done! (Including taking care of YOU.)
How do you do it all? I often get asked some version of this question. I used to wonder what this all encompassing 'all' meant until I thought more deeply [...]
How to rock your fitness and business goals…all in one read!
I was lucky enough to be 1 of 25 women who attended a women in business Rotman School of Management executive course on emerging leadership at the University of Toronto. [...]
The 1 goal I’ll never set again.
As this year closes and we begin to think about welcoming the next I always like to take some time to reflect on the year that is about to end. [...]
Why do we want to look like our shadows?
A little known fact about me...there was a time I wanted to look like my shadow. Specifically my shadow at about 2-3pm in the afternoon. I often thought to myself; [...]
Unlock your blueprint to living in your power.
I like to believe that we are all here to do, be or create something greater than how we began this life. There's either lessons or truths we are all [...]
Who I am, who I'm not and who I'll never be.
Some days I feel on top of the world, invincible and able to find my way through any journey. Some days I look at my husband and daughter and feel [...]
The second chance I have being a mom of a girl.
Like most mothers I look at my daughter and often think and tell her how smart, beautiful, funny, charismatic, kind and any other positive adjective I can think of. I [...]
Turn to what makes you stronger.
Stronger for me means the ability to do more, be more, have more, carry more, manage more than I could yesterday. Stronger means I'm more capable of being closer aligned [...]
Behind the scenes: What it's really like to prep for a photoshoot.
I'm exceptionally excited to see our second group of stunning STRONG GIRLS about to step in front of the camera for their very first professional photo shoot. Having gone through [...]
I'll be happy when…
I'll be happy when... my body is perfect. my job is perfect. my relationship is perfect. my family is perfect. I hear these statements so often and at earlier stages [...]
Symptoms of a STRONG GIRL
I'm privileged to be coached by one of the best in the business for the past few years - Coach JVB. I have grown not only physically in strength but [...]
The hill.
This is a small part of a rather large steep hill in a park near my home. I used to STRUGGLE big time walking up this hill. It was always [...]
Body Acceptance: It all started with my eyes.
We are all granted a body when we enter this life. We didn't choose this body. We didn't build this body. We didn't select any of its parts. We seem [...]
Perfectly Imperfect
Perfectionism is in my opinion a modern day virus. It's ever changing to the whims of societal desires and perceptions of what is either acceptable or ideal. It's a toxic [...]
The first steps to leaving labels behind and stepping into who you truly are.
Many times it feels easier to fall into labels and live through a to-do list for the day. I'm not talking about Jimmy Choo's or Lulu's. In this context labels [...]
Attention Mommies: The 8 secrets to setting your child up for body-love success.
As a mom there's so many things I want to teach my daughter as she grows up. In the early years it would be how to make her bed, how [...]
If you think fixing is the solution…
When I think of problem solving there are a few ways to go about resolving, eliminating and reducing problems in our lives. There are two types in fact: fixing and [...]
The universal setback to greatness…doubt.
Photographed by Celine Saki and MUH by Cherry Villanos DOUBT It's the terrorist that attacks the belief within. It's the abuser that breaks down confidence in the ability [...]
When enough is enough.
We spend every moment of every day with ourselves. We speak to ourselves all the time. There's a never ending stream of thoughts, feelings, messages coming at us from our [...]
Walk the walk.
Let me ask you something to consider. How do you act and react when you walk down the street every day? Do you look forward and smile at those you [...]
The practicality of positivity
Photographed by Celine Saki and MUH by Cherry Villanos I've been told a time or two that my positivity and optimism are well...too much and I need to [...]
The Biggest Project
Have you ever sat back to think about why you are here? What are you supposed to do with seventy or eighty odd years we have on this earth? Could [...]
Prioritize you in 7 easy steps.
We are so busy. It’s becoming a sickness really. We glorify how busy we are. I hear colleagues, friends and family comparing just how busy one is vs the other [...]
Body Image: What I learned.
Our shape changes based on our life stage and lessons we’re meant to learn. The body is a magical thing, growing, changing and shape shifting to match our goals and [...]
Toxic Beliefs and self sabotage explained.
Let’s play a game. If you answer yes to any one of these 4 questions you need to read till the end! 1) Do you hear your stomach grumble and [...]
Slow Cooker Lasagna that easy peasy and macro friendly!
My goal with the Slow Cooker Queen is to have you hack the kitchen prep and get help managing your healthy eating goals. Hundreds of you have downloaded the FREE [...]