So You Want Change

We all have aspects of our life we want to change from our appearance, financial situation, relationships and many more. Sometimes we even create a plan to make the change that goes well for a while but fizzles out. When this happens, we chalk it up to “it just isn’t for me” or some other […]

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Dropping The Public Self

They say as we grow up we create two versions of ourselves, the private and public self. The private is the person we are behind closed doors or with a select few people. Whereas the public is who we are to the rest of the world. The public self is constantly changing to fit in […]

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Creating Space

What’s self-care look like for you? Is it a spa day, exploring, meditating, video gaming, binging, going to the beach or something you do in private that you don’t talk about? For those unfamiliar with the notion, the mainstream definition of self-care is; “the practice of taking action to preserve or improve one’s own health.” […]

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Show up for yourself!

One of the best things we can do for our well-being is showing up for ourselves. Many people create courses or give how-to guides, but reading about something and doing it are two different things. Therefore, I challenge you to try one or two of the tips in my recent podcast episode. If you don’t […]

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The Cure..?

In the most recent podcast episode on being a yes man or person with a big heart, the phrase “we are the cure” comes up. I think it’s essential to go into more detail about this and remove the negative stereotype. The Stereotype In business, they say being a yes person can lead to loss […]

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Create You’re Life In the present

Even though many of us believe our past shapes our future, the truth is it does not. In some instances, it controls how we move forward because we allow it to have power over our actions. However, we can relinquish this control by simply allowing ourselves to live life. How? I know many of you […]

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Training Volume

A hot topic in the fitness realm is training volume! How much is too much or too little for hypertrophy. I am in the camp that thinks it’s a case by cases basis because of everyone’s unique body requirements. Thus leading me to make individualized plans for trainees rather than a one size fits all […]

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Don’t eat to just Eat!

Are you the type of person who enjoys their food or just eats to eat? Now I know for some, this might seem like a no brainer because obviously, we wouldn’t eat something unless it was enjoyable. But with the rise of so many new diets within diet culture, people are eating certain meals to […]

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Taking care insider & out

We talk about self-care and mental health like they are curable diseases sometimes. We tell ourselves that taking a self-care weekend or a week or two away will recharge us enough to go back to reality. These trips or activities usually do what we want. But instead of making changes or trying to deep dive […]

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Binaural Beats

Over the last two weeks or so, sleeping is a luxury that I did not get much of because my french bulldog had cataract eye surgery. After a serious surgery like this, he needs constant eye drops every four to six hours. Also, he is in a cone, which means drinking and eating are challenging […]

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Time????

So many of us have heard the saying, “Stop wasting your time.” It could come from a friend, family member, significant other, even a voice in our head. Yet, in this day & age where people are making money playing video games, vlogging, dancing, amongst many other things. Is anything a waste of time or […]

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Creating space

A lot is going on in our lives from work, social life, family and everything in between. But one thing that takes up a chunk of our lives is social media. The need to be always on it to support each other. I want to talk about ways to avoid the constant pull to grab […]

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Vitamin K

Vitamin k is an essential vitamin you may know nothing about or never even thought about, to be honest. Most of us get enough in our nutritional lifestyle. It falls through the cracks. Yet, small amounts of it circulate the bloodstream at any given time. It is important for blood clotting, bone metabolism and building […]

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Before The Journey Begins

It’s been a while since a post like this has come on the blog. But it’s important to reiterate this notion. The notion that this journey is yours many people will not understand. Some may even be negative toward it or try to lead you astray. Don’t give in because that means straying away from […]

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Fasted workouts and lifestyle experience

When I talk about intermittent fasting, people think it’s detrimental for gaining muscle or weight, for that matter. I even get sent studies proving we need to eat before a workout to have fuel, along with many other notions. Yet, I have spent the last two years running through rigorous bulk, cutting, isolation, upper/lower and […]

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Confidence ??

Something that’s a constant battle for many of us is being confident. I know it’s easy to strive to be like our favourite influencer, parent, movie star or friend, but this lacks authenticity. Not to say the two go hand and hand, but I believe confident people radiate authenticity. Striving to be like others diminishes […]

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stop killing yourself for gains

One of the biggest myths people believe is that going to failure is the only option for gains. A notion that is not only FALSE but can lead to injuries and form compromises. Fitness ads and social media videos always show us someone pumping out their last rep looking like they are about to explode. […]

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ROM – Range of motion

As a newbie lifter or gym enthusiast, the term range of motion is either a little confusing or your bread and butter. I say this because, in the beginning, some people follow a pre-made plan or read/ watch a lot of content that focus on form, tempo, even primary and secondary muscles engagement per exercise. […]

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2021…

Welcome to 2021, seems a lot like 2020 right? COVID-19 is still around some, of us are still unemployed, filled with anxiety, stress, while others are creating content, building businesses and making ends meet. Two sides of the same coin if you ask. That said, this post is for both sides starting with the anxious, […]

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To Indulge or Not to Indulge..

I have gone back and forth with creating an inspiring holiday post to encourage each of you to embrace all the festivities. Particularly in terms of nutrition, as I know many people struggle with moderation or indulging at all. All of which comes from fear of regressing or not being in control. The worst one […]

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Not Another Protein change

Today during my daily research reads a post on examine.com that talks about protein intake caught my eye. As many of you know as nutritionist and fitness coach, I lean toward maxing protein at 1.3 – 1.6 grams per kg of body weight when bulking up and 1 – 1.3 or 10% of total daily […]

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Superfoods…?

Depending on your dietary choices or lifestyle, you will hear that certain foods are superfoods and others aren’t. They have mysterious powers that allow them to cure diseases and ailments much more effectively than any other food. Yet, after a few months sometimes weeks, these foods are not super anymore another one is that you […]

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Sleep…. too much, too little or just enough

One subject that is particularly interesting to me as of late is sleep, not just how many hours but also what counts as quality sleep. I know many people claim to have a bedtime but end up tossing and turning for half of that. Furthermore, exploring the truth behind a few myths like adapting to […]

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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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