All posts tagged: Healthy

11 Thanksgiving Eating Tips for a Healthy Holiday Weekend

With Thanksgiving upon us, I thought it would be a great time to offer my some Thanksgiving Tips if you happen to be “on plan”. First and foremost, make sure your week is spot on with your diet and training followed by committing to get right back on plan after the weekend is over. Typically I would categorize Thanksgiving in the same manner as I do Christmas and Birthdays – enjoy yourself in the company of friends, family, and loved ones without even mentioning dieting. These holidays are rare opportunities for laughter, love, and company…and lots of football! Because I celebrate a lot of holidays with my 2 families and many dear friends which usually falls close to some fitness projects that I’m booked on, I use an 11 tip strategy to help me navigate through these events without feeling restricted or limiting the fun I have with the company around me. 1) Portion what you can control. If you’re serving yourself, be aware of overdoing the heavy calorie items such as gravy and dessert. …

Banana Almond Chia Cream Shake!

One of my favourite (and most tasty) Protein Shakes that is great for meeting my nutrition needs, and also wonderful for my digestion, is my Banana Almond Chia Cream Shake powered by Interactive Nutrition and Kii Naturals. Ingredients below. We would love to hear your feedback 🙂 ▪100 g Banana ▪2 tsp Almond extract ▪1 Scoop Vanilla Whey Protein powered by @myinteractive ▪1 tbsp Chia Seeds powered by @kiinaturals ▪1 Cup Water or your choice of Milk ▪2 Ice Cubes ✅6 g Fat ✅30 g Carbs ✅ 27 g Protein

TEAM STRONG GIRLS Biweekly Progress

I am beyond proud of Jennine J’s amazing ‪#‎progress‬. She came to me a few short months ago looking to for strategies to eat better and feel ‪#‎healthy‬ as she suffered from headaches and migraines for years. Jennine is also on medication to combat early stages of Cervical Cancer so we had to be very strategic with her programming. After a few weeks of assessing her range of motion, biomechanics, and strength progress, we had identified a lot of tightness in her trapezius muscles that was the root of her headaches as a simple movement with a very light bicep curl would bring this on. I suggested to bring my findings to her Chiropractor and we put together a strategy to break apart the scar tissue that was built up in this area and, the great news is, she has now slowly resumed exercise for the purpose of Stabilization and Strength Endurance with simple band work and increased range of motion. Jennine says, “Hi Jenny!!! I’m very excited that finally at some point I might …


#StrongLikeMommy has begun with an e-book, but we are so much more than that. As our children grow up, we should never lose the drive to continue getting stronger and learning even more about how to live a healthier lifestyle. As strong mommies, it’s our responsibility to set an example of how to get more out of our lives, and the only way to do that is to lead by example. I cannot wait to share my #Postnatal e-book along with more of my journey as a new mommy 🙂 Photo by Dave Laus and Liana Lauzon MUH by Valeria Nova and Florencia Taylor


I love summer and what better way to go into my weekend than a refreshing and cool protein shake with my signature BERRY BLAST BONANZA PROTEIN SHAKE powered by Interactive Nutrition! Ingredients for my Berry Blast Bonanza Protein Shake: ■ 1 cup water or almond milk ■ 1⁄2 cup frozen or fresh berries (blueberries, raspberries, strawberries or blackberries) or a mixture ■ 1⁄2 frozen banana ■ 1 tbsp chia seeds ■ 1 scoop Vanilla InterActive Isolate or Whey protein powder Directions 1. Blend in blender for 10 to 15 seconds 2. Savour and enjoy! For more delicious STRONG LIKE MOMMY recipes, download my Prenatal Ebook ( and watch out for STRONG GIRLS Recipe Book coming soon!

Dieting and Food, Food and Dieting

“How many calories am I eating?”, “Am I eating at a deficit?”, “Should I carb load?”, “What are my macros?”, “Should I eat at a surplus?”, “Is this food bad?”, etc, etc, etc. Ai yai yai. When a client starts with me, I rarely share numbers (as in never) and am unlikely to strategize a diet with a Contest Prep-like approach because when it comes to weight loss for the masses (i.e. if you’re NOT an athlete), keep it simple. Embrace eating whole foods portioned for one’s goals is usually my first “go to” strategy. I also certainly arrange marcos strategically. Along the way, I will troubleshoot the program based on my client’s progress with adjustments, tweaks, or simply riding it out. I just don’t feel this information is necessary to share so early into a program for someone so new on their fitness journey because too much information can be overwhelming (“paralysis by analysis”). My most successful clients that truly understand the process do so because they are eventually connected with their body, the …


I’m extremely proud to share the progress of Lori-Ann M. who looks fantastic! This gorgeous STRONG MOMMY of 2 is also a very active Fitness Studio Owner and Instructor who came to looking to tighten up and feel the best she can bet…and we certainly achieved that! Lori-Ann says, “As a busy mom of 2 kids and fitness studio owner and instructor there are times I don’t get time to sit down and relax for even a minute. Quite often I was physically drained but kept pushing forward. Even though I tried to eat healthier options, deep down I knew I wasn’t eating enough. The physical demands on my body wasn’t matching my food intake. On top of my physically draining job I also suffer from chronic migraines and anemia. By overworking my body and not eating enough made these issues even worse! Sometimes I would teach a class and feel like I was going to pass out so I knew I needed a change. I started looking into working with a nutritionist when I …

Happy Family Day Recipe

I just had to share this delicious looking dessert (healthy of course) courtesy of Coach Kim. As a fun snack for my girls I made some Banana, Natural PB & Dark Chocolate Sandwiches. All I can say is that it’s a good thing they were busy while I was making them or there wouldn’t have been time to snap this picture – gone in a flash! Snacks do not have to take a lot of effort to make and don’t always have to come out of a box or a bag. Give these a try and watch them disappear in your house too! Enjoy. Coach Kim

TEAM STRONG GIRLS Biweekly Progress – Carey H.

Weight Training 4x/week with 3 short HIIT sessions/week, plenty of food flexibility (and carbs), and enjoying the Christmas Holidays with family and loved ones resulting in 46 lbs (!!!) lost to date. Wowzers. Even better, this STRONG MOMMY from Australia has shredded an insane 14 inches around her belly button and 9 inches off of her hips…and she’s still going strong with a healthy, flexible, and sensible (and SANE) approach to Dieting. So proud of you Carey! I can’t wait to show off more of her progress! #MondayMorningMotivation

Purple Cabbage & Mandarin Fusion Slaw

Cold and Flu season is upon us so I’m extra particular about adding something #Raw to each of my meals. Including more raw foods into our diet can help our overall vitality and health especially during the winter months. Here’s how: 1) A boost to the immune system – The live enzyme from raw fruits, veggies, sprouts, seeds and nuts are packed with antioxidants, vitamins and minerals which help our bodies to fight off those yucky seasonal sicknesses like the cold and flu. 2) An increase in energy levels – energy levels tend to dip in the colder weather and shorter days. 3) Aid in a better digestive system – raw foods are extremely high in fibre and live enzymes assisting our bodies to absorb nutrients more efficiently and help with regularity. 4) Better Skin and Anti-Aging Properties – raw foods are extremely cleansing to our bodies and the skin is our largest organ. Adding more raw goodness will help our complexion to become bright and clear and the antioxidant dose will help to smooth …