All posts tagged: #stronggirls

I Wasn’t Expecting This…

My favourite fitness magazine – Inside Fitness Magazine holds a Top 100 Fitness Models issue every year called the Hot and Fit 100 For the last few years it’s an issue that I always look forward to because of all of the beautiful and fit women who are smashing their fitness and business goals. So inspring!!! I know most of the winners have gone on to do incredible things in the fitness industry leveraging their exposure as the cover feature and, for me personally, I’ve looked up to many of the women that regularly appeared in the Hot and Fit. I vividly remember the inaugural Hot and Fit 100 issue featuring the gorgeous Lyzabeth Lopez (my She hero!!!) and went through the magazine admiring all of the beautiful women and their careers. You see at the same time I was working a job that required me to travel 2 1/2 hours per day (and can’t even remember what I really did), made very little money, couldn’t afford to pay my bills (and was drowning heavily …

Find Out How This Mom Lost The Baby Weight & Kept It Off

STOP THE PRESS!!! Words alone cannot describe how proud I am of this Beautiful, Smoking Hot Momma! Jordanna came to me looking looking to lose 10 lbs primarily in her belly and back area after the birth of her daughter. We started with “At Home” workouts but quickly transitioned her to the gym for weight lifting to truly shape her physique. Our biggest obstacle together was emotional eating situations so we worked very closely together rebuilding her relationship with food and also herself. Today she is one of my “Go To” girls on my team helping direct my newer clients with her guidance, experience, and genuine positivity…and that is what makes me most proud in terms of her journey. But let’s not look past the obvious… Holy Moly she looks incredible!!! Jordanna has lost over 20 lbs (more than DOUBLING her goal) including shaving off 8 inches around her belly button and 4 inches around her hips. Even better she looks tighter, leaner, and just all around fit! Jordanna says, “A couple of years ago …

You only get out, what you put into it

I have the pleasure of coaching many women around the globe with their fitness goals and part of my process to get them to where they want to be involves biweekly check-ins where I not only assess physical progress but also (very important) behavioural changes. While weight loss is usually the initial focus, the work I do with my clients is a journey of overcoming behaviours that no longer add value to their health/well-being and to begin embracing new habits that are more inline with their goals. One of the most common situations that some of my clients experience is disappointment in their progress and while it’s completely normal to want things to go faster (don’t we all?), the reality is it won’t. The body will respond when it’s ready but, we can all rest assured that with Dietary Compliance, it will happen. Now this is where I start on my Coaching Rant – NOBODY has any right to be disappointed with their progress if they are ‪#‎OffPlan‬ – more FREE MEALS consumed than assigned, …

Bluebanna Coconut Protein Pops

Jackson and I love summer and with the heat in full effect in Toronto , what better way to cool down than with a delicious homemade ‘Bluebanna Coconut Protein Popsicle’ powered by Interactive Nutrition New Zealand Whey Protein Powder. These cool treats are less than 100 calories per Popsicle and they are packed with healthy fats, antioxidants. fibre and sustaining protein to keep you hydrated and energized for an active ‘Strong Mommy‘ and Family day in the sun. Jackson tried a few licks (only a few) and he absolutely loved it. I felt super guilty afterwards because I’ve only introduced him to a few solid foods like, sweet potato, rice cereal and avocado. However, I know the ingredients are pure and it was only about 4 licks…but oh boy was he super mad when I took it away.  At least I know that they are ‘kid approved’. Recipe makes 12 Popsicles. Ingredients: 3 Scoops of Vanilla New Zealand Whey Protein Powder  1 Can of Coconut Milk 1 Banana 1 cup Blueberries 1/2 cup water Popsicle molds …

3 ingredient Macaroons! 

I love how this recipe has only THREE ingredients and one of them is coconut (my absolute fav!).  Coconut has been a superfood by many cultures around the world and the saturated fat in coconut is a fat that is rarely found in nature known as Lauric Acid. This type of fat is like a miracle ingredient because of all the health promoting properties.    Our body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties which help with viruses like HIV, herpes, measles and the common cold and flu. Coconut is also amazing for our hair, nails, skin, metabolism and supports the health and proper function of our thyroid.  So while these macaroons are quick and deliscious they’re also a powerful package of nutrients.  Ingredients: 3 cups of unsweetened shredded coconut  3 egg whites  2-3 tbsp Maple Syrup or sweetener of your choice  How to make: Preheat oven to 300 degrees Spray a muffin tin with coconut spray  Mix shredded coconut, egg whites and syrup together until combined  Press mixture into …

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 …

TEAM STRONG GIRLS Success Story – Lana K.

I am so proud of the Lana K’s fitness journey who came to me last year looking to lean out and tighten up. She had already lost an incredible 60 lbs on her own through cardio and conditioning classes (wowee!!!) but, as all things go with too much cardio, her progress eventually came to a halt. Unfortunately Lana tried to continue through by doing even more cardio and conditioning only to find herself spinning her wheels with a lack of progress, finding herself more tired than usual, and (gasp) finding herself even putting on weight. Lana then found herself trying a number of different diet strategies (even at one time going Vegetarian) to no avail…even causing more weight gain. When we started working together I limited the amount of cardio she was doing (by a lot), increased her food intake (by a lot), and had her focus more on Weight Training for the purpose of increasing lean muscle rather than waste it away with cardiovascular activity. By taking a more controlled approach to her goals, …