Spotlight and Authenticity

Many of us walk around feeling watched, judged and even out of place in public. The same goes for social media, which leads us to create another version of ourselves; let’s call it our public or shadow self for this post. We do this because, otherwise, our anxiety is high. The shadow being is accepted, […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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. […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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. […]

Read More

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 […]

Read More

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 […]

Read More

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, […]

Read More

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. […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

Episode 5: Functional for The Future

Welcome back to another episode!  as promised we talk about EMOM’s and AMRAP’s as well as the future of this channel going forward. Below are two EMOM’s to try, my Instagram is there, as well, feel free to reach out whenever.  Instagram – @alittlebitofe_ EMOM: 1.0 (10 mins) Odd – 10 kettlebell swings Even – […]

Read More

Trending!

Amber Alert!!! A new DIET trend is sweeping the world, intermittent fasting. Late to this new trend, do not worry, your friend is down 20 pounds, do not worry, you are on the way. I say these three things because Intermittent fasting (IF), is not a diet plan or a magical life cure. Even when […]

Read More