You Want It, Then Go For It

There will always be someone who puts you down, expects more of you or disapproves of how you live life. Sometimes it is even the people closest to you, that’s ok because it teaches a lesson that everyone deserves to learn. Not everyone will support you. Honestly, they do not need to because it only […]

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Fight or flight

Something that I don’t talk about on here a lot is the fight or flight response you get from anxiety, panic attacks, confrontation in addition to other stimuli. A notion that everyone is very familiar with, but think is straightforward you are a fight or flight person, rarely both. However, there is a little more […]

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Stop neglecting the Lower Body!

A trend that has been around for years and will most likely be around for many years to come is neglecting proper lower body training. Many fitness enthusiasts and beginners hit their lower body once a week or every other week because leg day sucks or the assumption that big arms, chest, back and washboard […]

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Change Points

Some say celebrations are only for the major milestones in life or public victories. In a sense that is true, birthdays, anniversaries, graduations, marriages, holidays and awards, to name a few are all moments in time that we celebrate. Yet, in my opinion, the little things and private victories deserve their moment. Not in the […]

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A step toward Inner PEace

Finding ones inner peace during turbulent times is said to be an easy task for people who are enlightened or living in the now. Easy because not only can they see the lesson underlying the turbulence in their life, but also know that it is apart of the positive and negative feedback loops we experience. […]

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FODMAPS!

In the ever-growing field that is nutritional science and my hunt to stay in the know, I have come across a few studies mentioning a form of carbohydrates called FODMAPS which stands for fermentable oligo-, di-, mono-saccharides and polyols. These short-chain carbs are said to cause bloating, gas, and even anxiety in some individuals. As […]

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CArdio…?

In my years of training and now coaching one thing hasn’t changed it’s peoples dislike of cardiovascular training because of the all the trivial information surrounding the subject. Some say it makes gaining muscle harder, while others swear by doing High-intensity interval training (HIIT) amongst other combinations. However, the truth is that cardio is essential […]

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To Track or Not to Track

Over the past few weeks, a lot of new research talks about calories and macronutrients tracking. A notion I have a love-hate relationship with even though it works wonders when done right. Yet it can be harmful when done wrong. Therefore, right off the bat as a nutritionist and trainer, I say tracking overall caloric […]

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Label Culture part 3: Fighting Biases

I know this post was supposed to come a few weeks ago, but the launch of the Fend For Your Health podcast took a lot more time. However, that’s no excuse, let’s get right into the final post of the series. Throughout the series, each post focused on defining label culture through in-group out-group bias. […]

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Always have a neutral spine?

I always hear people preaching about having a neutral spine position as often as possible is necessary injury prevention. Yet none of them can explain what exactly a neutral spine position is or if the spine can safely do anything else. The reason is that they have given into the fear that flexion, extension and […]

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LABEL CULTURE PART 2: In-group Bias

Building upon the knowledge from the last post, stereotyping contributes to in-group-out-group bias. A notion we have normalized so much these days that we are blind to how harmful it is. We intentionally mistreat out-groups because it gives us a sense of pleasure or a perceived one. A notion labelled schadenfreude; “pleasure derived by someone […]

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Label Culture Part 1: Stereotyping

In today’s world, society is at each other’s throats for literally any reason they want. Some people claim this is how humans survive by creating in-groups and out-groups. However, I think that is an excuse for people to make themselves feel better or briefly fill some void. The next few blog posts will be a […]

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Creating Friction

It is sad to say that we live our daily lives on autopilot, but that’s the truth. We follow the same routine day after day entangled with our goals, dreams and complaints. Sometimes slight deviations occur and throw us off, yet the next morning comes bringing us back on schedule. So how do we move […]

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The Secret to a Better You

For years I’ve read self-help books, exercised heavily, meditated daily and even attended some weekend-long forums to learn how to be the best version of myself. It has been an enlightening journey, to say the least, but also riddled with a lot of experimentation. After going through all that here are some tips for you […]

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Productivity in Quarantine?

Right now with everything going on in the world most of us find it difficult, to be productive, especially since it is much easier to give in to distractions such as Netflix, video games and whatever else aids in escaping reality. Distractions keep all the emotions from flooding in as well as keeping us from […]

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Reset

The world is at a reset, and this is a good time for us to join in on this shift. As the greener flourishes, air purifies, and animals start coming back we are being shown that the old path is over. Many of you may see this as a terrible time, no partying, social interaction, […]

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Take a Chance on Change

Working out can change our lives in many ways, I can tell you this from first-hand experience, but there is a lot to be done during the process. Many of you might be wondering what I mean because it seems so straight forward, results come from healthy eating and exercising a few times a week. […]

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Refreshed?

Its been quite some time since my last post and apart of me wants to apologize for neglecting writing content for this space. Yet, there is another part of me that knows the time away has helped me make huge breakthroughs in personal growth as well as the journey we call life. During my hiatus, […]

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The Power of Exercise

As many of you know exercising is good for physical and mental health, not to mention trending all over social media. This post will dive a bit deeper into the benefits a workout regime has on our body internally and externally. I will do my best to remove the cookie-cutter stuff and get directly into […]

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Personal, social and Business.

This post will be a tough pill to swallow for some, and others an eye-opener, nevertheless, it’s time we all make a change. How many times a day do you find yourself upset, stressed, and anxious? I bet for many of you, this happens every day, no matter what and no it’s not because your […]

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It’s a Lifestyle

There are so many workout and diet plans out there with more coming out every day, especially now since everyone is still in the “NEW YEAR NEW ME” phase. Yet, I’d like to go against the mould and create a lifestyle, not a plan. That’s what we do each week, add new skills to our […]

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Three Things to Achieve Growth

The twenty’s marks the start of a new decade, and everyone is raving about it. Similar to how they rave about every new year with the age-old saying “New Year New Me.” Furthermore, setting out with goals of being healthier, spreading positive vibes, changing jobs the whole nine yards. I stray away from those cliches […]

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Move, Eat and Enjoy The Holidays!

Christmas season is an amazing time of the year family comes to visit, good food, time off work, presents and other festive things. During this time, it is hard to stick to workout schedules and healthy eating plans, because of all the other obligations, that arise. Not to mention the gym is closed so the […]

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Expansion…

When we first start, It is easy to be a one-person show you control deadlines, client on-boarding, and all the other business aspects. A euphoric feeling of drive, achievement, and power, a reminder of how far you’ve come. From being unemployed, working a dead-end job or general unhappiness to doing something that brings out your […]

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Stuck?

Ever get stuck in the same loop over and over again? Every week, you go to the gym and do the same exercises with little to no gains. Yet, the little voice in your head is saying, “the gains will come, keep pushing.” Unfortunately, this loop you are in is a plateau, your body has […]

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Positivity + Proactivity Ingredients for a Better Life

Last week we spoke about the ability to stay positive and steer clear of social competition. This post will expand on these notions further because they are crucial to turning our lives around for the better.  Business In our business life, there are always new goals and challenges that arise every day. With each new […]

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Eating Window, Strategies for Hitting YOUR Goals

When you fast, there is an allocated timeframe to eat. At first, you countdown the hours, minutes and even seconds until your window opens. The final minutes before, you have already mapped out what delicious food will serve to break the fast. Nuts, fruits, veggies, maybe a meal from your weekly meal prep. No matter […]

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Chose YOU!

I want to tell you about a skill I’ve been trying to master, one that can change the outcome of any situation in a matter of minutes. Once you are open to it, that is. The ability to produce positive thoughts, and experience the world through your lens, rather than everyone else’s. Simply put, living […]

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Pain…

Throughout my fitness journey, I have had various injuries and aches. Shoulder, knee, lower back, ankles and even chest, because of poor form or pushing myself too hard. A lot of people recommend resistance bands for rehab, while others have said rest and ice down after every session. All good advice, but for me, the […]

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Foundations?

In business and life, we come face to face with short and long term choices. Pleasure at the moment or later in life, seldom do we get both. At least that’s how the saying goes; nothing comes without sacrifice. However, the real question is what are we sacrificing, approval, growth, social life, friends, family or […]

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