Your Ultimate Guide for Healthy Living

The most effective (and sanity-preserving) tool for holiday eating may also be the simplest one: Eat slowly. (And stop at “satisfied”, instead of “stuffed”). This strategy helps you avoid overeating for two main reasons: Physiological It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat. Psychological When you slow down, “sense into”, and savor your food, you feel content with m

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned. The good news is that you really can get through the holidays without gainin

This really great article showed up in my email a few weeks ago from the great people over at Compete Every Day. The road to success is a long one. Successful people continually understand that the starting point to any victory is in their mind. I’m not promoting the theory that “if you believe it’ll happen, it’ll happen” because that’s a false reality painted on society. I am promoting that to win you need to build a winning mindset for the road it’ll take to get that win. T

Since we have a smaller class this week I decided to go back to our first lesson since not everyone was there week 1. And we're working on good ole' T2B. I want to talk about something that we don't normally look at with much focus - goal setting. This is important for so many reasons but very few of us spend anytime on it. Some of the benefits of goal setting include: check your progress break down larger goals into smaller attainable ones provide direction and take out some

This week we focused on solid grunt work! And sometimes that's exactly what the doctor ordered. Ring work is great because it's a great way to hit a bunch of muscles all at once - the amount of core engagement just to keep you stable is HUGE! So here is this week's Ring Work & Ring MU Cheat Sheet. And here's some fun stuff I read over the last week. The Difference Between Goals and Possibilities (And Why You Need Both) 3 Self-Awareness Hacks to Powerfully Upgrade your Life 8

Week 3 is in the books which means we're almost halfway done! Just 4 more sessions until the Open starts! We worked through a lot of variations and new skills which I know can be frustrating in the beginning but just remember you have to start somewhere! Like last week, I've created a small 3 day program to help strengthen some of the muscles used in the pull up. They are quick and easy and should take no more than 10 mins so try and do them before or after class. Check it ou

I'm pretty sure your shoulders are burning after this week! We did a lot of shoulder work this week so be sure to check out the Practice Workouts at the end of the HSPU Cheat Sheet. Try and do those exercises a few times a week and make sure to mark your progress. It's easy to get hung up on not being able to do a skill but if you marking your progress is a great way to see how far you're coming! To work on your shoulder mobility, check out some of our drills from last week's

It just takes baby steps to make a huge change. Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it? Striving for perfection doesn’t always work. Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote… 'Strive for progress, not perfection.

We started off this week with Toes to Bar. Whether you scale to Knees To Elbows or just Knee Raises, we worked on core activation and shoulder mobility to help open up your shoulders and allow you to get the maximum movement in the kip. We also worked on progressions to make sure whatever level you're at, you'd be able to learn how to get your kipping up to speed to help with efficiency in the movement. Here's a link to my T2B Cheat Sheet! And here's some fun stuff I read ove

Are you really sure what you're missing out on? We always hear meditation is good for you. It helps relieve stress, control anxiety, enhances self-awareness and many other health benefits. But have you ever heard of the gut-mind connection? Don't worry you're not alone..but think about this. Have you ever suffered from: Nausea Reflux Weight gain Joint and muscle pain Headaches Psychosis Memory loss Fatigue Insomnia Now we see a lot of hands go up. These are things that a lot

Where did that voice come from anyways? At one point in our lives did we think it would be ok to constantly put ourselves down and create such negativity? Take some time to realize and focus on what that little voice is saying. I hear it all the time from clients and friends - "I can't do *insert skill*", "I suck at *so-and-so*", "I'm too fat" the list goes on and on. So what would happen if we could spin those thoughts around and create a positive mental state? It's actually

As a coach, I often have people asking what they should be eating. More often than not, they just don't know because they are so used to eating a certain way and might be afraid of trying new things. (I'm pretty sure we're all guilty of this!) Then there's all the fads out there - paleo, low carb, high fat, no dairy, no grains...the list goes on and on. No wonder people get confused! How many times have you had these thoughts run through your head: Are potatoes good or bad? W

There are many reasons people opt for lower carb recipes. It might be to lose weight, for specific health benefits or any other reason. The great news is it's very easy to make simple hacks to most of your current meals to remove some of those dreaded carbs. Here's a few great ways you can swap out foods: swap rice with cauliflower rice swap pasta with zucchini noodles or spaghetti squash swap potatoes with cauliflower (it makes excellent ‘mashed potatoes’ and is also apparen

A yummy homemade cracker! Pair these with soup, hummus or whatever you're craving. Check out modifications and variations at Eat, Drink Paleo 15 servings Ingredients 3 tablespoons tahini paste 1 tablespoon soft or slightly melted butter, ghee or coconut oil 1 egg 2 tablespoons sesame seeds pinch of salt 1 tablespoon wholegrain mustard 2½ tablespoons coconut flour Directions Preheat the oven to 170 °C/338 °F. Mix the tahini, butter, egg, sesame seeds, salt and mustard in a bow

This paleo style is rich and creamy, yet dairy and gluten-free, so it’s like a healthier version of the classic. This great make ahead dish and can be served with cauliflower or other veggies. The heat level is mild, but feel free to omit or reduce the amount of diced chili used, to make it milder. Check out other tweaks and modifications at Eat, Drink Paleo Serves 4 Ingredients 1 heaped tablespoon coconut oil 1 brown onion, finely diced 1 red chilli (long one), deseeded and

First off it's about setting up good routines. How can you ever had a great day if you start off already behind the 8 ball? We've all been there - the alarm didn't go off, the kids didn't want to finish breakfast, you forgot to pack lunches. This is A LOT to throw at yourself first thing in the morning. This is why I always harp on setting routines. Sure they can get boring and mundane but before you know it, you'll be able to coast through certain aspects of your morning wit

Take time to breathe, relax and achieve more. It might seem counter-intuitive — slowing down to achieve more — but finding ways to slow yourself down so you can more closely examine your thoughts, actions, and behaviours and tune into your intuition brings a witness and presence to your life that is incredibly transformative. Read a great article from DailyGreatness Journals and learn how you can actually get a lot more done and reach more of your goals once you learn how to

Tired of boring ole' eggs? Why not take them up a notch with some new flavours? Serves 2 Ingredients 1 tablespoon ghee or coconut oil 1 medium brown onion, thinly sliced ½ yellow or red capsicum/bell pepper, sliced ¼ long red chilli, diced 1 garlic clove, finely diced ½ cup diced tomatoes (you can used canned diced tomatoes, just strain some of the juice) ½ teaspoon sweet or mild paprika ½ teaspoon ground coriander seed powder ½ teaspoon ground cumin powder ½ teaspoon sea sal

Want to save time and energy? Read on my friends! Meal prepping has long been touted as the nutrition go-to in the fitness world. Advocates praise it for keeping their diet on point and pounds off, all while saving them time and money. But what exactly counts as meal prep and is it worth the hype? When done right, meal prepping can be one of the biggest factors helping you lose weight fast and hit your fitness goals. But it takes a little strategy to get it right and make mea

It just takes baby steps to make a huge change. Striving for perfection doesn’t always work. Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote… 'Strive for progress, not perfection.' -Unknown Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals. And yet…th