All posts tagged: #FitMom

How to Manage Eating Out

For everyone that know me (or has worked with me), I am a HUGE believer in food flexibility! When it comes to dieting, I disagree with eliminating food groups and depriving yourself of what you crave or love because that is just plain ol’ restricting. When I diet, I’m very meticulous when it comes to calculating how much I eat along with choosing what I eat but, if my diet is on point for the week, having 1-2 responsibly chosen FREE MEALS to spend with family and loved ones is certainly not going to curtail my goals especially since I’ve been using this strategy for years and also have a solid understanding of what I’m eating (** this is key **) In saying that, for the majority of people (especially busy moms) eating out is inevitable and can happen more than just a special occasion.  What we order can have social implications and a negative effect on our waistline.  With the restaurant world in my blood (and dining out with my husband on a constant …

Caribbean Fish Tacos

Right out of my Strong Like Mommy Ebook, These are so delicious, my husband and I gobbled them up and I’m sure if Jackson was old enough he would  have LOVED them too. You can also substitute fish with steak or chicken) – makes 2 or 3 tacos equaling 1 serving. 2 Tacos are about 318 calories with a macro breakdown of 31 gram of Protein, 29 grams of Carbs, and 9 grams of Dietary Fats which make for a great meal on plan! My clients will be the first to tell you that these tacos are delicious and fit into their weight loss plans seamlessly. To find out how you can be a STRONG GIRLS, check out our page or email me to find out more! Ingredients – Homemade Salsa: 1–2 medium-sized tomatoes ½ small yellow onion ½ small jalapeño pepper 1 small minced clove garlic ¼ cup cilantro ½ juice lime ¼ tsp sea salt ¼ tsp fresh ground black pepper 1 tsp of your favourite hot sauce ¼ cup low-sodium vegetable broth Directions: Chop all ingredients …

Good Habits from a STRONG MOMMY

I had to share this amazing post by TEAM STRONG GIRLS Coach, Kim G. A Habit – from Wikipedia; is a routine of behaviour that is repeated regularly and tends to occur unconsciously. No matter if you live an extremely regimented and scheduled lifestyle or are a free spirit who lives life day by day, we all have habits. Some we consider good healthy habits while others maybe not so much, and it’s these that can cause us some internal struggles. We know that we are doing things that are not benefiting us but the unconscious nature and ease of these actions is difficult to break away from, and even harder to change and replace with new more productive behaviours. So the question then becomes how do I replace old habits with new ones? I’d love to say I have the magic answer to that question but unfortunately I do not. Just as all of us are unique so are our behaviours and the methods that will motivate us take action and implement changes. What …

STRONG LIKE MOMMY Biweekly Progress – Ana G.

‪#‎PantsStory‬ – My favourite story of them all! STRONG MOMMY Ana G. kindly shares some of her progress with her teammates and reminding them to trust the process and stay committed to their goals. STRONG GIRLS rule! Love it! With over 20 lbs lost along with 8 inches off of her thighs, 5 inches off of her hips, and 5 inches shredded from her belly button, Ana is clearly in need of some new jeans to show off her sexy, hot body! I can’t wait to share more of Ana’s journey! I’m so gosh darn proud of her!

Attention all Fitness Professionals!

Register for the @canfitpro world fitness expo for some awesome fitness education, expo hall, and join me on Friday August 14 from 2:45-3:15 at the Metro Toronto Convention Centre in Expo Hall Lecture Room. I will be presenting successful dieting and exercise strategies for both Prenatal and Postnatal women including common pregnancy symptoms and solutions, sample meal/supplement plans, sample exercise programs for pregnancy, and how to avoid/remedy “mommy tummy” (Diastasis Recti). Come out as I would love to see you at my #StrongLikeMommy session! Catch all the action at http://www.worldfitnessexpo.com #worldfitnessexpo #gofurther #InteractiveNutrition #TreadmillFactory #UnderArmourWomen.

Coconut Chocolate Protein Frozen Yogurt

Summer is finally here and what better way to cool down than with a sweet treat that isn’t full of saturated fat and processed sugar.  You can easily make this a head of time and I love the idea of pouring the mixture into Popsicle molds but I didn’t have any (boo!). I’m off to buy Popsicle molds now…stay tune for my next protein frozen treat.  Bring on Summer! Ingredients: 2 Scoops of New Zealand Whey Protein Powder form Interactive Nutrition 1 cup Plain Greek Yogurt 1 cup Coconut Cream 2 tbsp Cocoa Powder 2 tbsp Coconut Sugar 2 tbsp Raw Organic Coconut Flakes How To Make: Blend all ingredients until a smooth consistency Pour into a baking dish or container (approximately 2 inches deep) Freeze for at least 2 hours Scoop and serve into a bowl  Top with coconut flakes

Looking to spruce up your workouts? Try incorporating some Resistance Band work into your programming!

Clearly I love incorporating Resistance Bands into my workouts because they are portable, cheap, and extremely versatile. For my clients that are very new to exercise, I prescribe quite a bit of band work in the beginning of their programs for the purpose of establishing better ‪#‎NeuromuscularControl‬ and ‪#‎Stability‬ simply because it’s very hard to cheat a movement using resistance bands. Even better, elastic resistance offers many movements and directions of motion for exercises along different planes such as Frontal and Transverse which are often neglected as one becomes more sedentary over time. Not surprisingly, most athletic injuries occur in the Frontal and Transverse planes too (i.e. Rotator Cuff, Knee injuries, Groin, etc.). For me personally, in the past I’ve always had a challenging time activating my rear delts regardless of the numerous exercises I tried ranging from Dumbbells, Barbells, and Machines. It wasn’t until I began incorporating “Band Pull Aparts” where I was truly able to isolate my rear delts using elastic resistance by better stabilizing my shoulder complex (rotator cuff, rhomboids, traps, rear …

Is Protein Powder Safe During Pregnancy or While Breastfeeding? 

This is a very common question I get asked on a regular basis and my answer was “no” until I started doing more research and actually going through pregnancy and breastfeeding myself. A good quality protein supplement is absolutely necessary during pregnancy and breastfeeding especially because our protein needs are much higher (we’re eating for two). It can also be challenging to eat the amount of protein we require regularly because of nausea or food aversion while pregnant or even lack of time once our bundle of joy arrives. I personally didn’t suffer from much nausea during my first trimester but my cravings for carbohydrates were incredibly high so my macronutrient intake was off, protein powder was so quick and easy for me to consume and it saved me from cooking up chicken, fish or steak…which was the last thing I wanted to do during my first trimester. Now that I’m a busy new mom who is breastfeeding a very hungry boy, time is of the essence. I hardly have time to shower so cooking food has …

6 weeks Postpartum Accountability Check!

I’m 6 weeks postpartum and I finally have the ‘green light’ to lift heavier and increase metabolic and core stability training, the gloves are off and I’m picking up the intensity. Since I am breastfeeding I’ll be eating healthy (as per usual) but eating what I want and when I want without counting calories. As part of my lifestyle ritual, I have a good idea of how much I need to eat with measurements of protein and carb sources along with keeping up dietary fat intake. One of the amazing things about breastfeeding is that you can burn up to 500 calories a day so my extra ice cream and cookie splurges balance out the energy deficit it creates (umm…bonus!). I’m going to increase the volume of exercise along with intensity levels but will keep my sessions at no longer than 45 minutes (free time is of the utmost importance when you’re a new Mommy). I’ll forego the typical cardio based work and save it for walks in the fresh air with my boy…and most importantly enjoy being a Mommy …

6 Weeks into Motherhood

I am now 6 weeks postpartum and WOW! Motherhood has been quite the experience thus far. I heard a lot of different things from so many different people prior to my delivery (i.e. what to expect, what was horrible, what was delightful, etc.) but I took everything with a grain of salt because as much as I love hearing other Mommy Stories I hated hearing how hard it was going to be and how there will be no time for anything, etc, etc, etc. To be honest those comments just fuelled my fire to actually try to do more! I’m not saying that motherhood is easy because it’s not (far from it) but with a few adjustments, sacrifices (one being the state of my house lol) and lots and lots of planning I find that I am able to do even more than I expected. I’ve adjusted to the shortage of sleep, erratic eating times, and when I’m breastfeeding I’m actually planning, planning, planning.  When baby sleeps, I take that opportunity to exercise (I’m blessed …