Motivation and how to keep going!!!!

It takes 21 days for a new behaviour to begin to rewire in your mind and body.

We all get motivated to make a change – but sometimes that motivation doesn’t last!

What on earth are we to do?

These are the times we need to dig deep and find the strength within ourselves and develop the habits that will help us succeed in reaching our goals. When we do new things, our neurological systems are literally re-wiring and re-learning these behaviours.

That’s why it’s not always easy.

However, the great news is that our neurological systems can be trained and taught by us! Isn’t that amazing?

When learning a new habit to support a goal (such as fat-loss), you need to do that new habit for at least 21 days (that’s only three weeks) in order for your body to begin to call it its own. The longer you do it, the easier it sticks. Repetition – day in, day out. That’s what it takes. Then one day, you will look back and say -wow, wasn’t that easy? :-)

What’s even more spectacular is that while you are teaching your body and mind new things, you will learn so much about yourself. You will learn what’s been holding you back in life and who you really can become! You will, if you work at it, create any kind of life you desire. 

Three weeks baby.

Keep going.

With love,




No Comments ExerciseFat-lossHealthy livingMotivationTransformation

Why I love what I do!


A little bit about me and my fat-loss journey.

I wanted to take a break from posting facts today and share with you something about me. Yes it’s personal, and yes it’s scary to post on the Internet – but here I am – trying something that I fear :-)!

I had a baby girl in September of 2012. I gained weight, like women do during pregnancy, but the truth is I gained more weight (fat) after having her.

Yes, I was eating emotionally – and yes I was not focused on myself. I was focused on her. I was caught up in a storm of emotion, stress and uncertainty. She was born with two heart defects and spent a month in the hospital before coming home. It was one of the most trying times of my life – and I have been through many. The doctors were uncertain about her livelihood for the longest time. It’s a miracle that she is alive, well and happy today.

During this period, I gained over 25 kilos (55 lbs) and and when I looked into the mirror, I was confused at what had happend to my body. It wasn’t me anymore. I had changed – inside and out. It was a confusing time.

Then one day I finally decided to take control and take my health back. In taking my health back, I started the inner transformation that reflected in the outer world.

At first I started eating clean and lost a few pounds and stalled. Then I started eating Paleo. No change. Then I started counting calories and the weight began to come off. After I started counting calories, I started to increase my protein intake in relation to my carbs and fats. I began to lose more weight and this time it was mostly fat. Shortly there after, I hired a nutritionist and even more fat began to drop off as I added weight training to my routine. Her support was amazing and it changed my life. I was so inspired by how she helped me that I immediately began to study for my certifiation in fitness nutrition. I wanted to help others as I had been helped. And to this day, this brings me the greatest joy.

I found my dream – and took the steps to make it happen. You can too.

To be honest, working with a nutritionist is not just about losing fat and becoming a fitter & healthier version of yourself. It’s about changing your life. It’s a journey She helped change my life and I continue in her steps as I help to change the lives of others in a healthy, sustainable and postive way.

For more information on me : The team.

In health & love,


No Comments ExerciseFat-lossHealthy livingLifeMotivationNutrition

Enhance your body, mind & spirit with weight training!


You don’t have to be a gung-ho balls to the wall body builder in order to benefit from weight or strength training.

I fell in love with weight training right away. And it’s what I love to do til this day.

Women often fear or shy away from the weight room at their local gyms because of outdated beliefs that weight training will make them big and bulky.

This is the time to shed those worn out beliefs…this one and others. If you keep reading you may be convinced as to why,

There is sometimes intimidation involved too. This is another opportunity to rise above and do something for yourself. One of the best ways to overcome your fear is to do what you fear.

WIth proper nutrition in place, cardiovascular exercise is effective stoping the conversion of calories into body fat. Yet in to SCULPT your body, you need to incorporate weight training or body weight training in your exercise regimen.

I learned this and saw the results almost immediately. When I first added weight training to my routine, I could see my body taking shape – almost immediately. 

Body weight exercises are also effective at sculpting the body because, just as is true with weight lifting, muscular development comes with contracting the muscles and increasing the amount of time that muscles are under load or tension.

It’s more than just moving the weight from point A to point B!

Want more? Here goes!

  • Weight training burns fat only where as card burns fat and muscle
  • You will burn more calories because muscles need energy to repair and upgrade after each resistance training workout.
  • Research shows that between the ages of 30 and 50, there is a likely hood that you will lose 10% of the total muscle in your body. That number will double by the time you are 60.
  • You will build stronger bones
  • You will be more flexible
  • Your heart will be healthier
  • Your diet will improve : exercise helps your brain stick to a diet
  • You will sleep better
  • You will feel happier : research shows that incorporating major lifts such as squats & deadliest helps reduce the symptoms of depression
  • You may add years to your life
  • You will be smarter : researchers found that 6 months of training enhanced lifters’ cognitive function

Source: and

The key to making all of this all work is to incorporate proper nutrition with strength training! If you do lift or participate in strength training – and you eat poorly (lots of processed foods, sugars, too little food, too much food etc) then you are not likely to see all the benefits of your hard work.

Nutrition is key. Nutrition combined with a proper strength training and cardiovascular training regimen is where the magic happens!

For more information on fat-loss, check out our straight forward guide to fat loss :

If you are trying to recompose your body or gain some muscle, visit our calorie calculator to make sure you are eating enough and in the right proportions :

Have a great, fabulous and amazing day everyone!

Wishing you all the best – and nothing less!

In kindness,



No Comments BeautyBlogExerciseFat-lossHealthy livingMotivation

Eating Out Clean & Lean : 7 Tips


Eating Out Clean & Lean : 7 Tips

So you like to eat out? You like to enjoy times with your friends and family over some dinner?

But you are on your healthy eating and health crusade – does this mean you have to stay home and eat all your meals?!?

Short answer – HECK NO!!!!

Last night I went out with a girlfriend to have dinner and it was amazingly easy to make it healthy!

You can eat out – stay healthy – and eat clean and lean.

Here are a few tips:

1) ASK FOR IT YOUR WAY : This is your time to be an assertive consumer and ask for changes in the menu. Step up to the plate – it’s your health. 

  • If an item is fried – ask for it to be grilled, steamed or baked with very little or no oil!
  • If an item comes with french fries, ask for steamed veggies instead or a salad instead!
  • If an item comes with sauces, ask for them to bring it to you on the side or to cook it without the sauce.
  • When ordering a salad, ask for balsamic vinaigrette as dressing (or go without dressing). Squeeze a little lemon on top and you got something delicious!

2) ASK HOW THE FOOD WAS PREPARED : If there is something you don’t feel is good for you when they answer, go to tip #1. :-) For example, most restaurants use either a lot of butter, oil and salt to make their food taste good. If this is part of their preparation ask for it to be prepared without it or in very little of it.

3) PORTION CONTROL : Your plate should be 50% vegetables, 25% protein and 25% grains or starchy veggies (sweet potato, potato, carrots…). Often times restaurants are not so generous with their vegetable portions – so ask for more!

4) BE CONSCIOUS OF THE LINGO: There is often a lot of fancy lingo in the menu – “dipped”, “scalloped”, “gratin”, or “alfredo”. Dishes with those words often have a lot of hidden fat and sodium. Opt for items that are “grilled”, “steamed”, or “baked”.

5) LEAN PROTEINS: It’s always a good idea to include a lean protein source in your meal. Focus on the leaner cuts of meat such as skinless chicken breast (not chicken thighs), beef tenderloin or filet mignon (not entrecôte or rib eye).

6) DESSERT : It’s dessert time and you are craving something sweet. Have a cup of coffee instead or share some sorbet or gelato with a friend.

7) BRING YOUR SCALE : If you are in an focused phase of your dieting, bring your scale and weigh your food.

Your friends may or may not look at you like your nuts, but that’s okay. What you are doing is setting an example by doing what most people fear. Breaking the norm is okay and what’s more important – is that you are staying true to your goals and taking your health back.

With much love,



No Comments Fat-lossFoodNutritionRestaurants

Short on time? Blast that fat with HIIT!


High Interval Intensity Training or HIIT is all the rage in the fitness world. After researching the topic and doing it myself, I am beginning to see why.

What exactly is HIIT?

“A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery and ending with a period of cool down exercise.” – Wikipedia

It’s a great way to torch fat if you are a busy person and need to maximize your use of time!

And you know what – 15-30 minutes of intervals sure beats 60 minutes of steady state cardio any day (in my book!).

Here is an example of an HIIT session:

– 5 min warmup (easy)
– 20 seconds sprinting (100% effort)
– 10 seconds walking (50% effort)
– Repeat sprinting and walking eight times
– 10 min cool down (easy)

There are a million different variations you can find on the internet and can even create your own routines!

If you are short on time and are interested in burning that fat and improving your fitness level – here are some research supported reasons why you may benefit from HIIT!

Sessions ranging anywhere from 12-30 minutes have been shown to have these impressive fitness and health benefits.

• HIIT conditions your aerobic and anaerobic systems simultaneously.
• HIIT increases the amount of calories you burn all day – compared to a steady state cardiovascular session.
• HIIT creates metabolic adaptations that teach your body to use more fat as fuel.
• HIIT limits the amount of muscle lost when eating in a caloric deficit (dieting).
• HIIT gives a natural boost to human growth hormone (HGH) which is important for optimal health, strength and vigor.
• HIIT done on a regular basis has been shown to improve insulin sensitivity.

Sounds great…but is it for you? If you are interested in obtaining the health benefits listed above while improving fitness in a short period of time then you may want to consider incorporating HIIT into your exercise regimine. However, it is important to note that it is quite taxing on the body and you may need to build into it slowly.

Until next time,


No Comments ExerciseFat-loss

The straight forward guide to fat-loss!


There is so much information on the internet about fat-loss that it can get so absolutely confusing and entangling sometimes.

When I started my journey, I was confused by all the mess out here on the web.

Now that I have come out the other side, I will share with you what worked for me.

I hope that this quick guide can help you navigate your fat-loss path.

The most important thing to remember throughout the journey is to love yourself no matter what. If you believe you will succeed and you take the steps towards success…you will :-)!

Remember that Your true beauty comes from within and fat loss can improve your physical health while bringing out and enhancing your inner beauty

Here are my “Top 11 Quick Tips” to help you get that fat off!

1. CALORIES IN < CALORIES OUT : If you are looking to lose some (or a lot) of fat, you need to make sure you are eating less energy than you are spending. To find out how many calories and in what combinations (% protein, % carbs and % fats) you need to intake to lose fat, enter your stats into our calorie calculator.

(on a side note, the calculator also calculates maintenance and weight gain calories!)

2. EAT WHOLE, CLEAN, REAL FOODS : Not only are they much more nutritionally dense than processed foods, they will keep you feeling full longer. And by getting more nutrient and minerals from real foods (these are often lacking in packaged foods), you will feel better – have more energy – and sleep better. Furthermore, you will begin to reduce the toxins your body is processing and start clearing your body of harmful substances.

3. DRINK 3-4 L OF CLEAN, PURE WATER PER DAY: Water is required for virtually every single metabolic process in the human body! Water is important for so many things including flushing the toxins out of your body. Another bonus is that you will start to sludge off that excess water weight.

4. EXERCISE : Get moving! Go on a walk, go lift some weight, take a jog – a hike – anything! Exercise will boost your metabolism, burn calories and help you feel great – all while improving your health.

5.  EAT FREQUENTLY : Break your calories up in 5-6 small meals per day! The act of digesting food (TEF – thermal effect of feeding) itself burns calories! Furthermore, by constantly feeding your body – your body knows that it’s okay to let go of fat because it will be fed.

6. CLEAR YOUR KITCHEN : Remove any “temptations” from your kitchen and home – the candy, the chips – all of it.

7. GET ENOUGH SLEEP : Get 6-8 hours of sleep every night.

8. TRUST THE PROCESS : In the beginning, you may lose a fair amount of weight, some of it fat – some of it water. Then it tends to taper off. KEEP GOING. It’s not gonna happen over night. Trust the process.

9.  ENJOY YOUR TREATS: Have a treat here and there, because it will prevent you from going AWOL down the road and it will keep you sane. Moderation and in reasonable portions. One or two piece of chocolate – you will be fine!

10. HAVE A FREE MEAL: Have a free meal once a week. A free meal is basically a meal that is a bit larger than your regular meals and you eat things that you are craving. A reasonable free meal every week will not hinder your progress. Plan for it and stick with it every week.

11. BELIEVE IN YOU: Most importantly, you have to believe in yourself – stay strong – and know you can do it. This is Your goal and Your choice.




No Comments Fat-lossHealthy livingMotivationNutrition

Fitness friendly & clean blueberry loaf!

Clean blueberry loaf

In an earlier post about whey protein powder, I mentioned that one thing I love about a GOOD QUALITY (<—- important!) whey protein supplement is that I am able to enjoy sweet treats – baked goods included – without the repercussions of sugar and other unhealthy additives.

I found a recipe and made some tweaks and it is OH SO GOOD – for just 250 calories. High in protein – refined sugar and additive free! 

Here’s what you do!

1. Preheat oven to 175 degrees C (350 degrees F)

2. Take 30 grams of gluten free or regular oats and blend until fine.

3.  Combine the following in a bowl:

  • 30 grams of blended oats
  • 4 large egg whites
  • 50 grams of blueberries
  • 15 grams of vanilla flavored whey protein powder (I used Foodin’s natural vanilla whey)
  • 1 t of all natural vanilla extract
  • Cinnamon and stevia to your liking

4. Place mixture in lightly coated loaf pan (a light brushing of coconut oil works great) and bake for 30-40 min.

5. Remove and eat!

You can slice it up and serve it with coffee for guests or eat the entire thing yourself! Nom nom!

Macros: 250 calories, 30 g protein, 23 g carbs, and 3 g fat

Clean as a whistle!

It’s also a PERFECT treat when you are having cravings for something that’s not so good for you. :-)

Blessings and much love!


PS. If you would like to try a clean, sugar free, stevia sweetened GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off this product and anything on their website!

To see the website in English, open it in Chrome.


No Comments Fat-lossFit recipesFoodHealthy livingHealthy recipesUncategorized

Whey protein – a true superfood!


Barring lactose intolerance, the majority of the population can benefit from whey protein supplementation.

And if you have sensitivity to lactose, there are many brands out there that are made of “whey protein isolate” which is usually lactose free or very low in lactose. 

The great things about whey is that it gives you many the benefits of dairy without casein – the part of milk that causes most milk/dairy allergies.

You don’t have to be a bodybuilder or fitness fanatic to benefit from adding whey protein in your diet.

Whey is very popular in fitness circles for its excellent muscle building properties. But there is so much more that whey can do for you than help you build big muscles :-)))!

In fact, I would consider whey protein a superfood….why?

– Studies indicate that it could help increase lifespan

– It contains all 18 amino acids in a form that’s readily absorbed by the body

– It contains immunoglobulins which help boost the immune system

– Maximizes glutathione – a powerful antioxidant that detoxifies the liver, enhances the immune system and neutralizes free radicals.

– Helps stabalise blood sugar and insulin levels

– Helps you feel full for longer (a huge plus if you are dieting)

– Helps preserve lean muscle mass

– and that’s just for starters…

Oh and my favorite! You can enjoy sweet treats without the impacts of sugar, fat and excess calories because whey is fun to cook with!!! That’s if you choose a good quality clean whey!

Here is the deal, there are a million, gizzilion different whey protein products out there an it is SO IMPORTANT that you take the time to choose the right one for you.

Read the ingredients label – choose one that is natural and does not include excess ingredients. Look for whey protein isolate or whey protein concentrate. Make sure, if you choose a flavored one, that you select one that is sweetened with stevia. There are a million brands out there with sugar in the powder or aspartame/sucralose. All which have been proven to have severe negative health consequences.

DO YOUR RESEARCH. It will be well worth it in the end. :-)

Until next time,


Here are some recipes if you are interested in cooking with your whey:

Creamy Vanilla Baked Apple Cinnamon Oatmeal

Apple Spinach Pancakes

Ginger Spiced Carrot Cake Oatmeal

PS. If you would like to try a clean, sugar free, stevia sweetened GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see the website in English, open it in Chrome.


No Comments Fat-lossHealthy livingNutrition

Omega-3 and improved body composition!

Omega 3

Omega-3 fatty acids are among one of the most important “good fats” that we can include in our diet.

Get them in daily.

Not only have they been proven to improve insulin resistance; research has shown that they improve lean muscle mass as well as aid in fat-loss by reducing stress levels (cortisol levels). 

Yes, stress has been shown to lead to fat storage..

Here are some whole food sources of omega-3 fatty acids:

  • salmon (wild atlantic salmon is best)
  • cod liver oil
  • walnuts
  • flaxseeds & flaxseed oil
  • chia seeds
  • sardines
  • sprouted, raw radish seeds

Enjoy and have an amazing day!


No Comments Fat-lossNutrition

What it takes to succeed!


What does it take to succeed?

Most everyone on this planet has, at one point or another, tried to get healthy, lose fat and get fit. Because old habits die hard, the number of people that actually succeed at reaching their health, weight loss or physique goals is small compared to those who start the journey. 

What is it that sets those that succeed apart from those that fail?

1. Commitment: 

Anybody can exercise and eat healthy for a day, a week or even a month. That is not going to create lasting change. One thing that that will create lasting change is commitment. Making healthy choices day in and day out over a long period of time.

“Commitment means staying loyal to what you said you were going to do long after the mood you said in has left you.” – Unknown

When it comes to health and fitness, it takes a minimum of three months to see real results – not only in your health and body – but to develop the habits that will allow you to live a healthy lifestyle for a long term.

In fact, if one is new to the lifestyle it can take much longer to create, maintain and sustain the new habits.

The bottom line is that it takes commitment over a long period of time. Success with fat-loss (and any other life endeavor) doesn’t happen overnight.

2. Following a well-designed plan:

A well laid out plan created by professionals will create the PATH that will allow you to succeed. There is no trial and error on your part and it cuts out all the guess work.

  • Am I eating the right foods?
  • How many calories should I be eating? And in what percentage?
  • When should I be eating?
  • Can I eat before bed?
  • Can I ever eat sugar?
  • Am I doing enough cardio?
  • Am I lifting enough?
  • Am I doing the right exercises?
  • ….. and the list goes on and on….

By following a well designed plan day in and day out – you will slowly and surely change the behaviors that have been holding you back into behaviors that will empower you and allow you to reach your goals.

Then one day you will be able to break free from the training wheels and ride on your own for the rest of your life. Empowering.

3. Accountability:

It’s human psychology – if we have someone to report to when working towards our goals, we are more likely to follow through with action. From personal experience, the simple act of knowing that I have a weigh in or measure in coming up encourages me to follow through with my plan.

“I absolutely believe that people, unless coached, never reach their maximum capabilities.” – Bob Nardelli

Having a personal coach is having someone that is not only there to motivate you, push you and help you reach your maximum potential; but is also there to help answer your questions and troubleshoot any problems that you may have along the way.

4. YOU!

In my opinion, the most important factor in success is YOU! YOU are the one who determines whether or not you succeed. You are the one who has the free will to make the choices to either add to your health or subtract to your health. You can have the world’s best program but if YOU are not truly willing to make the changes to make it happen, it’s worthless.





And on a side note, something personal I would like to share…

I have been into health and fitness my entire life. I have been through the process of trial and error and sometimes it was like chasing my tail in circles.

When I first hired a coach when I was a competitive cyclist, I saw my performance increase dramatically and moved up the ranks very quickly. Prior to working with a coach I was the so-so athlete. I had the ability but it was all over the place.

When I was struggling with my weight and trying to lose it myself, the results I had were small. Then I hired a nutritionist. Not only did my health improve dramatically – but that extra weight just melted away. Then I wanted to change the shape of my body, I tried for a few months using generic programs off the internet and saw some results. It was when I hired a professional coach that I really began to see results.

The bottom line of the story is that I know, from living the process, that the process works. This is why I am so passionate about what I do.

Best of luck to you and much love!


No Comments Fat-lossHealthy living