Spending the month doing the things that fuel my soul, focusing on my well-being, resetting & recharging has been everything I’ve needed it to be and more. I took a step back this month, decided to stop trying to force things to happen, and take a step back and let things fall into place naturally. That’s not to say I’ve given up on my goals, I haven’t in the least, I’m just learning to let go and trust in the process. This month has been freeing honestly. It’s been really nice just enjoying the moments as they come and not always being so focused on an end result. Things have a way of always falling into place as they should, and sometimes it takes stepping back and not trying as hard to let them materialize. #trusttheprocess #theuniversehasyourback #theuniverse #manifesting #manifestyourdreams #thesecret #askbelievereceive #healthylifestyle #healthcoach #wellnesspractice

No, I’m not telling you this so that you run for the hills or give up on some of your favourite dairy or meat alternatives. I’m telling you this to create awareness around foods labelled as healthy for you. Yes- if you have a dairy intolerance or are vegan or vegetarian you may incorporate nuts milks or plant based meats into your diets. No- this isn’t the end of the world or inherently bad for you. Yes- some of these options can contain ingredients that are harsh on your body and can cause inflammation. So, what you should know: ✨ Read labels. If your ingredients list palm, sunflower or vegetable oils consume in limited quantities. These are all highly inflammatory oils ✨ If you can’t understand the ingredients, it’s probably a chemical compound. Consume in limited quantities or look for an option with ingredients you’re familiar with ✨ Try to opt for whole foods as much as possible. Whole foods are always your best bet when making choices around your meals, recipes or diet. ✨ Fat is actually good for you and should be consumed in moderation. If you choose the “real stuff” also instead of the low fat options you are more likely to satisfy your cravings ✨ Try not to get overwhelmed: awareness is key, but there’s no need to constantly obsess over ingredients #healthandwellness #ditchdietculture #dietculturedropout #dietculturesucks #foodlabels #foodawareness #healthcoach #foodeducation

I gotcha there for a second eh? I’ve been working on balancing my hormones naturally for the past few years and coffee is a recurring theme. There are definitely schools of thought that would have you cut out coffee altogether when on a hormone balancing journey, but as someone who simply enjoys a cup a day, I’ve instead been working on ways to continue to enjoy coffee without damaging my system. One of the ways I’ve tried to do this is by not having my morning coffee on an empty stomach. Having a coffee without anything in your stomach to help absorb it can: ✨ Affect regulation of cortisol levels ✨ Spike blood sugar ✨ Affect your sleep levels ✨ Increase the acid in your stomach which can cause acid reflux ✨ Cause more intense caffeine reactions (like anxiety & jitters) ✨ Affect your nervous system If you’re on a journey like mine where maybe you’re trying to figure out why your sleep isn’t restful, you’re having normal acne, you’re anxious or stressed, or one of many other side affects of hormone imbalance, start by trying to adjust your coffee routine. It will take some work, but the results will be worth it #hormonehealth #hormonebalance #hormoneimbalance #coffeelover #coffeeaddict #healthandwellness #healthcoach #healthcoaching #healthylifestyle

It’s not a secret that I love to grocery shop. Not only do I find in therapeutic, but it’s also where I find my recipe inspiration. While I’m on the road I love to stop into my usual grocery store faves. The US just has a better selection of foods for anyone with sensitivities. The choices are tenfold & I always try to stock up on whatever I can (within reason!) So, why am I sharing my love of grocery stores with you? Yes, it’s because I’m a bit of a dork, but it’s also to share some of my faves for the next time you head to the US to stock up on goodies! Whole Foods ✨ Turkey bacon: a good option is pretty much impossible to find in MTL. Whole Foods has a wide selection of options that are antibiotic free, hormone free & free of nitrates. They also have a ton of flavours to choose from ✨ Whole Foods brand deli meats. I love these for the same reasons as the turkey bacon ✨ GF pastas: the selection is vast & they have more options that aren’t corn based. (Corn can still be an issue for anyone with good sensitivities) ✨Pre-made salads: these are great grab and go options. These make for a perfect meal or snack especially when you’re not feeling inspired to cook. Trader Joes ✨ Spices: they have the best assortment of premade seasonings. These are the perfect option if you’re not 100% sure how to create your own flavour profile or even if you’re looking for a fast option for your proteins or veggies. ✨Chocolate peanut butter cups: these have the best ingredients I’ve seen in a peanut butter cup. They’re also just plain delish ✨Frozen foods: Trader Joe’s just has a great assortment of frozen food options. Having some frozen options stocked in the freezer allows for quick meals when you’re not feeling inspired. Just always check ingredients before making your selections What are your US grocery faves?? #traderjoes #traderjoeshaul #wholefoodsmarket #groceryhaul #traderjoesfinds #healthyrecipes #healthyfood

Showing up is 90% of the battle. Starting then finding consistency is the hardest part of any wellness journey. It won’t be perfect every day, expecting it to be is a great way to feel discouraged and you’re more likely to just give up. If you’re struggling to show up, to get started, here are 3 small things you can try today to show up for yourself: 1. Commit to small steps. Many small steps = a big change. If showing up in a big way is feeling daunting, instead of choosing to do nothing, choose to do a few smaller things for yourself instead. 2. Don’t self-sabotage. Know that things will not be perfect. Understanding that, try not to talk yourself out of things that will further your journey. If things aren’t going exactly the way you were hoping to, it’s not because you are “failing” it’s because the world & the universe doesn’t work in a linear fashion. You’ll get to your goal, it just may take more time than anticipated. 3. Practice believing in yourself. Remind yourself of what you are capable of. Write down your wins. Celebrate your successes. The more positivity you feel surrounding your journey & your health, the further you’ll be able to go. #showupforyourself #showingup #wellnessjourney #selfcare #coaching #healthcoach #fitnessmotivation #workoutmotivation #progressnotperfection #thesecret #manifestation #quotestoliveby

One girl doesn’t have to exist without the other You can (and should) find balance between your “fit” self & the self you allow to enjoy the things you love. That balance will allow you to be the healthiest and happiest version of yourself. This account is dedicated to showing you how through my own personal experience along with manageable tips & tricks you can incorporate into your daily life. 1:1 coaching options are also available (DM me for more info) #balancedlifestyle #healthandwellness #wellnessjourney #healthcoach #ditchdietculture #dietculturedropout #dietculturesucks #dietculturedetox #healthylifestyle #mondaymotivation #mondayreminder

Yes, I’ve been here since Tuesday, but I’ve only had 48 hours to spend with family before heading back to MTL. It was quicker than I wanted, but I was able to squeeze in a bunch of my LA faves in the short time I had. Work hard, enjoy life even harder is my motto these days. My LA must list likely isn’t the standard, but it fuels my soul every time 🤍 ✨Carrie’s for Power Pilates (they have an outdoor space which I’m all about for workouts these days) ✨Sushi (this time at Kobosu which was INSANE) ✨Brunch (I usually do Bea Bea’s but we’ve been doing Aeirloom lately) ✨As much time as possible with the fam (spent all day Friday with my nieces, sister, brother in law & the parents. A perfect family filled day) ✨Smoothies at Kreation ✨Grocery store drop ins (this trip was Whole Foods & Gelsons) ✨Mexican at Los Amigos ✨Movie night w the parents It’s not fancy, but it’s always the perfect way to reset. A little time for me a lot of time with the fam, and then back home I go, refreshed and ready for a new week. One more trip coming up this month with is a big one that we’re super excited for. Really embracing this month of putting my wellness first, it’s already made a huge difference & I plan to take these kinds of breaks way more often go forward. #losangeles #discoverla #healthytravel #healthandwellness #powerpilates #pilatesplus #healthcoach #healthylifestyle #fitnessmotivation

A workout doesn’t have to be glamorous or fancy to be effective. If you don’t have the time or resources to get to a gym, really all you need is a bit of space, some music and your own body weight. These moves are perfect to be done on the road, at home, outside, really anywhere, and can be levelled up with the use of weights or resistance bands if you have time. My go to- set a timer for 45 seconds, do each move until the timer sounds, rest for 15 seconds then onto the next move. Repeat the series 3-5 times and you’ve gotten in your workout for the day no matter where you are! #travelworkout #workoutmotivation #fitnessmotivation #fitnessjourney #workoutoftheday #healthylifestyle #healthandwellness #movementismedicine #healthytravel #losangeles

I was recently asked what I thought was a more effective way of working out: less frequent, long workouts or more frequent, shorter workouts. It’s such a common, under asked questions. People definitely wonder what the most effective length of time of a workout should be, but the responses are all confusing and conflicting. My answer was (and is) this: the most effective length of time for a workout is the one you can be consistent with. This is going to look different for everyone based on your schedule, your workload, fitness level, motivation, the list goes on. The key: figure out what works for you. If you know you’re only going to be able to commit to 2-3 workouts a week, try to go for workouts that are between 40-60 minutes each. If you have more time for shorter more frequent workouts, then go for ones that are between 25-35 minutes long. Both will be effective, and the reason is because you found the format that works for your life. You aren’t scrambling to fit things in or potentially working out for longer periods of time than you can comfortably do. Fitness isn’t one size fits all, and don’t let anyone convince you of that. What works for one person may simply not work for you, and that’s completely fine. Don’t let someone else’s fitness journey deter you from the one that works for you. #fitnessmotivation #fittips #healthandwellness #wellnessjourney #healthcoach #workoutmotivation #bestworkout #lowimpactmovement #fitnessjourney #fitmtl #fitgirls

Happy August 1 friends! I have no idea where time is going other than it’s FLYING by. That’s why I’ve deemed August the month of fun. That’s right- no personal goals, no health goals, no objectives other than enjoying the last month of the summer. I am taking a step back. I am still prioritizing my health & wellness, but I’m doing so by recognizing I need a break. Knowing when to put yourself first is number 1 on any wellness journey, and that’s what I’m working on now. I’ve got a TON of really fun stuff coming up this month too- including some really fun trips, one that I’ve been dying to share but that I’m going to hold off on, you’ll just have to stay tuned in to find out! My month of fun will be one you’re going to want to tune into 🤍 #augustgoals #newmonthnewgoals #wellnessjourney #healthandwellness #travelgoals #healthcoach #putyourselffirst #healthjourney #healthylifestyle