One of the tried and true methods for gaining control of your food, your body, and your life is to write down what you eat. Having coached hundreds of people on their nutrition and fitness, I know that people almost ALWAYS underestimate how much they eat and overestimate how much water they drink. When you write it down, you face that reality! Now, here’s the thing… You can’t just write it down at the end of each day or once every 3 days and expect it to work. It takes accoun

In order to grow, we must be willing to accept change in every area of life. And given that our brains are designed to resist and protect us from change, these choices must be conscious! Pay attention to the messages our brains likes to trick us with and make those conscious decisions to accept change and do things differently. Where are you on a scale of 1-10 in your willingness to accept change? To determine where you are on the scales, you can consider: What are you will

Have you ever had the experience of trying NOT to be seen? Maybe you didn’t speak up when you wanted to, maybe it was trying to make yourself appear physically smaller, maybe it was giving into fear of judgement, or being “too opinionated.” If you can relate to trying to make yourself smaller in some way – from your body to your voice – I’m here to tell you that you SHOULD take up more space in this world! You are here to be seen and heard, to create impact, and to speak your

What's the difference between failures and lessons? To me, they are very similar and both rooted, ultimately, in failure. The key difference is turning a failure into a lesson. You see, you can either let failures stop you in your tracks OR you can take note of what didn't work, why it didn't work, and change your approach or plan. It's really that simple. As a fitness professional, it is my duty to take both my own failures and the past failures of clients and mould

You want to succeed, right? You have the desire to exercise and eat in a way that will cause you to gain health and get fit, don’t you? So why is it SO HARD to actually make it happen? When someone starts out gung-ho about a programme or idea about changing their body, they’re often so excited that they overlook how truly challenging it will be. When someone embarks on a fitness programme, they always need to write down tangible goals and then send them out into the univ

We all get this one opportunity to live our very best life. When we don’t grow, love, take care of ourselves, and live to our potential, we are squandering this one amazing opportunity we’ve been granted. Comfort, fear, and scarcity rob us of what’s possible unless we consciously choose otherwise. I bring this to you today because what humans on their deathbed know is that REGRET is the most damaging thing. So, look at your life today. If you had only moments left

People ask me this question all the time, and my answer is this: You should try to eat high quality foods that will give you the nutrients your body needs. If you find gaps in your regular nutrition, supplementation is absolutely a good idea. If you're looking for supplementation to help reduce menopausal symptoms like hot flushes, weight gain and low energy, below I have included exactly what I recommend to our clients: High quality multi-vit for women - with high levels o

What I’m about to share with you are two very harmless words except when they’re used together. These words are… 'Yeah, but…' Let me explain with an example. Person #1: “You know there’s never a perfect time to start exercising.” Person #2: “Yeah, but things are just extra crazy right now with the holidays coming.” You see, the phrase 'yeah, but' does two things. It acknowledges the situation, challenge, etc. It refutes your ability to do anything about it. And the truth is t

Today I’m coming at you with some practical info that you can implement right away for better health. So, without further ado, here are my 7 rules for healthy eating: Drink water! 2 litres per day is your absolute minimum! I also suggest drinking a full glass of water prior to each meal to prevent over-eating, in addition to drinking a glass as soon as you wake up. Focus on eating mostly proteins, vegetables, good fats, some fruit, and good-quality starches (like potatoes of