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Not all witches live in Salem 🤫…but we definitely visited 🖤✨

Magic made with my favorite coven 🕯️🪄

#GirlsTripGoals #WitchyWeekend #SalemVibes #SalemMass #WitchCity #GirlsTrip #SpookySeason #WitchyWomen #TravelBesties #AutumnAdventures #SalemTrip #CovenCrew #HocusPocusEnergy

Not all witches live in Salem 🤫…but we definitely visited 🖤✨

Magic made with my favorite coven 🕯️🪄

#GirlsTripGoals #WitchyWeekend #SalemVibes #SalemMass #WitchCity #GirlsTrip #SpookySeason #WitchyWomen #TravelBesties #AutumnAdventures #SalemTrip #CovenCrew #HocusPocusEnergy

🚫 Top 3 mistakes I see when people try to “reset” their nutrition:

1️⃣ Cutting out everything overnight
2️⃣ Forgetting the power of protein
3️⃣ Going at it alone with zero accountability

👉 Skip the frustration — avoid these mistakes with me inside the Fall Reset: 6-Week Program 🍁💪

📆 Oct 6 – Nov 17, 2025
💲 $125 investment
📲 Spots are limited! Link in bio / DM me to join.

Let’s reset together & make this fall your strongest yet! ✨

#FallReset #NutritionTips #HealthyHabits #NutritionCoach #FoodFreedom #FitnessJourney #BetterNotPerfect #NutritionReset #FallVibes

🚫 Top 3 mistakes I see when people try to “reset” their nutrition:

1️⃣ Cutting out everything overnight
2️��⃣ Forgetting the power of protein
3️⃣ Going at it alone with zero accountability

👉 Skip the frustration — avoid these mistakes with me inside the Fall Reset: 6-Week Program 🍁💪

📆 Oct 6 – Nov 17, 2025
💲 $125 investment
📲 Spots are limited! Link in bio / DM me to join.

Let’s reset together & make this fall your strongest yet! ✨

#FallReset #NutritionTips #HealthyHabits #NutritionCoach #FoodFreedom #FitnessJourney #BetterNotPerfect #NutritionReset #FallVibes

✨Bachelorette Bootcamp: Camp Summerdaze Edition✨
Where the showers are questionable 🚿💀, the meals are… minimal 🥲🍴, and the memories are unforgettable.

Who needs luxury when you’ve got besties, chaos, and a bride-to-be? 💍🔥

@campsummerdaze

#BachLife #CampSummerdaze #TrashShowersAndStarvation #SendHelpButMakeItCute

✨Bachelorette Bootcamp: Camp Summerdaze Edition✨
Where the showers are questionable 🚿💀, the meals are… minimal 🥲🍴, and the memories are unforgettable.

Who needs luxury when you’ve got besties, chaos, and a bride-to-be? 💍🔥

@campsummerdaze

#BachLife #CampSummerdaze #TrashShowersAndStarvation #SendHelpButMakeItCute

🍂 Feeling tired, craving sugar, or struggling to stay consistent after summer?

You’re not alone — your body is asking for a RESET.

That’s why I created The Vitalex Reset: Fall Edition — 6 weeks of simple nutrition strategies, meal ideas, and accountability to help you feel your best before the holidays.

📅 Starts Oct 6
💲 $125.00

📲 Ready to feel energized and confident this fall?

Register through the link in bio or DM me today!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

🍂 Feeling tired, craving sugar, or struggling to stay consistent after summer?

You’re not alone — your body is asking for a RESET.

That’s why I created The Vitalex Reset: Fall Edition — 6 weeks of simple nutrition strategies, meal ideas, and accountability to help you feel your best before the holidays.

📅 Starts Oct 6
💲 $125.00

📲 Ready to feel energized and confident this fall?

Register through the link in bio or DM me today!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

🍂 High-Protein Fall Borscht 🍲💪

Borscht is the ultimate cozy fall dish — and with a simple twist, you can make it high in protein and super satisfying. Here’s my go-to version that’s hearty, gut-friendly, and perfect for those chilly autumn nights:

Ingredients (serves 4):
➡️1 lb stewing beef, diced 🥩
➡️3 medium beets, peeled & shredded
➡️2 carrots, shredded
➡️1 onion, diced
➡️1 small cabbage, shredded
➡️2 cloves garlic, minced
➡️6 cups low-sodium beef broth
➡️2 tbsp tomato paste
➡️1 tsp paprika
➡️Salt & pepper to taste
➡️Fresh dill 🌿
➡️½ cup lactose-free plain Greek yogurt or sour cream (for topping)

Instructions:
1️⃣Heat olive oil in a large pot.
2️⃣Add beef, season with salt, pepper & paprika. Cook until lightly browned, then remove.
3️⃣In the same pot, sauté onion & garlic until caramelized.
4️⃣Return beef to the pot. Stir in beets, carrots, cabbage & tomato paste.
5️⃣Pour in beef broth.
6️⃣Wrap a bunch of fresh dill in cheesecloth, tie tightly, and drop it into the pot (remove before serving).
7️⃣Bring to a boil, then reduce heat and simmer 25–30 minutes, until veggies are tender & beef is cooked through.

Serve hot with a dollop of lactose-free Greek yogurt or sour cream, and a sprinkle of fresh dill. ✨

💪 Macros (per serving, approx.):
Protein: 38g
Carbs: 26g
Fat: 9g
Calories: ~320

🍁 Comfort food that fuels your goals.

Save this recipe & tag me @vitalex_nutrition if you try it!

🍂 High-Protein Fall Borscht 🍲💪

Borscht is the ultimate cozy fall dish — and with a simple twist, you can make it high in protein and super satisfying. Here’s my go-to version that’s hearty, gut-friendly, and perfect for those chilly autumn nights:

Ingredients (serves 4):
➡️1 lb stewing beef, diced 🥩
➡️3 medium beets, peeled & shredded
➡️2 carrots, shredded
➡️1 onion, diced
➡️1 small cabbage, shredded
➡️2 cloves garlic, minced
➡️6 cups low-sodium beef broth
➡️2 tbsp tomato paste
➡️1 tsp paprika
➡️Salt & pepper to taste
➡️Fresh dill 🌿
➡️½ cup lactose-free plain Greek yogurt or sour cream (for topping)

Instructions:
1️⃣Heat olive oil in a large pot.
2️⃣Add beef, season with salt, pepper & paprika. Cook until lightly browned, then remove.
3️⃣In the same pot, sauté onion & garlic until caramelized.
4️⃣Return beef to the pot. Stir in beets, carrots, cabbage & tomato paste.
5️⃣Pour in beef broth.
6️⃣Wrap a bunch of fresh dill in cheesecloth, tie tightly, and drop it into the pot (remove before serving).
7️⃣Bring to a boil, then reduce heat and simmer 25–30 minutes, until veggies are tender & beef is cooked through.

Serve hot with a dollop of lactose-free Greek yogurt or sour cream, and a sprinkle of fresh dill. ✨

💪 Macros (per serving, approx.):
Protein: 38g
Carbs: 26g
Fat: 9g
Calories: ~320

🍁 Comfort food that fuels your goals.

Save this recipe & tag me @vitalex_nutrition if you try it!

✨🍂The Vitalex Reset: Fall Edition is HERE! 🍂✨

6 weeks to feel energized, confident & back on track 💪

📅 Oct 6 – Nov 17, 2025

$125.00

What’s included:

✅ Weekly nutrition videos to expand knowledge
✅ Personalized macros
✅ Sample meal plan + recipes
✅ Weekly check-ins
✅ Private FB group
✅ Tips, prizes & more!

📲 Spots are limited — DM me or sign up:
👉 vitalexnutrition.com/spring25
✨ Follow for updates: @vitalex_nutrition

🍁 Who’s ready to reset this fall?

✨🍂The Vitalex Reset: Fall Edition is HERE! 🍂✨

6 weeks to feel energized, confident & back on track 💪

📅 Oct 6 – Nov 17, 2025

$125.00

What’s included:

✅ Weekly nutrition videos to expand knowledge
✅ Personalized macros
✅ Sample meal plan + recipes
✅ Weekly check-ins
✅ Private FB group
✅ Tips, prizes & more!

📲 Spots are limited — DM me or sign up:
👉 vitalexnutrition.com/spring25
✨ Follow for updates: @vitalex_nutrition

🍁 Who’s ready to reset this fall?

Made it just in the knick of 🕐

Last day of ski on a Friday full blood 🌝

It was meant to be.

Made it just in the knick of 🕐

Last day of ski on a Friday full blood 🌝

It was meant to be.

…More days like these ☀️.

BOMA ski trip 2025 🎿 see you next year…

#btski25 #skitrip #skiday

…More days like these ☀️.

BOMA ski trip 2025 🎿 see you next year…

#btski25 #skitrip #skiday

What if I told you that you could break away from the belief that you can’t change, or that things can’t be different?

There’s something called the “fresh start effect ☀️,” and it’s real.

The fresh start effect serves as a belief disrupter as it allows our mind to separate ourselves from the “old” and start anew. This separation of self enables us to release ourselves from our past and adopt a positive belief for the future; that this “new self” will succeed, leading to increased confidence and motivation.

This belief is critical for behaviour change ✨.

An example of this is a “New Year’s Resolution”, but it’s not what you think. This outdated statistic stated that 80% of New Year’s resolutions fail, but this study was:

- Published in 1988 (nearly 30 years ago) 📜
- 30% of participants were quitting smoking (addictive components skews results) 🚭
- Was based on only 200 people 📉
- Surveyed random people on the phone (an untrustworthy source data collection) ☎️
- 20% success comes from a two-year follow-up ⏰
- Whereas, at the 6-month mark, participants success rates were closer to 40%!!! 📈

What if you could bet on something with a 40% success rate? Like the lottery? Or yourself? Would you do it?

Recent studies show that resolutions can be an effective tool for habit change. A 2002 study published in the Journal of Clinical Psychology showed resolution-makers reporting considerably higher rates of succeeding with their goal than non-resolvers: at six months, 46% were successful.

A fresh start can be the beginning of a new year (now), the beginning of a season, a new month, week, event, etc. These are temporal landmarks that help anchor us when we shed our “old self” and step into our new self.

The time is now – DM 📩 me if you're ready to shed your “old self” – the one with your perceived failures and disappointments, your guilt and shame, and the stories of why you haven’t succeeded before, and step into your new self☀️!

I’m here to help.

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

Source: Precision Nutrition

What if I told you that you could break away from the belief that you can’t change, or that things can’t be different?

There’s something called the “fresh start effect ☀️,” and it’s real.

The fresh start effect serves as a belief disrupter as it allows our mind to separate ourselves from the “old” and start anew. This separation of self enables us to release ourselves from our past and adopt a positive belief for the future; that this “new self” will succeed, leading to increased confidence and motivation.

This belief is critical for behaviour change ✨.

An example of this is a “New Year’s Resolution”, but it’s not what you think. This outdated statistic stated that 80% of New Year’s resolutions fail, but this study was:

- Published in 1988 (nearly 30 years ago) 📜
- 30% of participants were quitting smoking (addictive components skews results) 🚭
- Was based on only 200 people 📉
- Surveyed random people on the phone (an untrustworthy source data collection) ☎️
- 20% success comes from a two-year follow-up ⏰
- Whereas, at the 6-month mark, participants success rates were closer to 40%!!! 📈

What if you could bet on something with a 40% success rate? Like the lottery? Or yourself? Would you do it?

Recent studies show that resolutions can be an effective tool for habit change. A 2002 study published in the Journal of Clinical Psychology showed resolution-makers reporting considerably higher rates of succeeding with their goal than non-resolvers: at six months, 46% were successful.

A fresh start can be the beginning of a new year (now), the beginning of a season, a new month, week, event, etc. These are temporal landmarks that help anchor us when we shed our “old self” and step into our new self.

The time is now – DM 📩 me if you're ready to shed your “old self” – the one with your perceived failures and disappointments, your guilt and shame, and the stories of why you haven’t succeeded before, and step into your new self☀️!

I’m here to help.

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

Source: Precision Nutrition

It’s been awhile ✌️

I’m still here. Still grinding. Still doing my thing.

Life, and everything it’s made up of, has different seasons. Some seasons are joy, motivation, building, moving, growing, learning, and others are slow, reflective, restful, recovering, and so on.

Whatever season you find yourself in - try to ensure you always have a platform of stability to hold onto. Mine, thankfully, is the gym, and I’m lucky enough to have one in my dungeon basement (maybe one day we’ll finish it).

There’s nothing quite like the feeling after completing a workout - no matter what kind. The stable platform to continuously rely on throughout life.

What’s yours? 📩 Let me know!

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

It’s been awhile ✌️

I’m still here. Still grinding. Still doing my thing.

Life, and everything it’s made up of, has different seasons. Some seasons are joy, motivation, building, moving, growing, learning, and others are slow, reflective, restful, recovering, and so on.

Whatever season you find yourself in - try to ensure you always have a platform of stability to hold onto. Mine, thankfully, is the gym, and I’m lucky enough to have one in my dungeon basement (maybe one day we’ll finish it).

There’s nothing quite like the feeling after completing a workout - no matter what kind. The stable platform to continuously rely on throughout life.

What’s yours? 📩 Let me know!

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

Dream Camp was a DREAM ☮️.

@tmrw.tday
@macimohammadi

Dream Camp was a DREAM ☮️.

@tmrw.tday
@macimohammadi

My new obsession… @therealfooddietitians sweet potato salad! Looking for a quick accompaniment to your meal… try it out. We’re creatures of habit over here, and need nutritious, quick and easy meals. This did not disappoint. Full recipe on their page, ingredients:

➡️ Sweet potatoes
➡️ Kale
➡️ Red onion
➡️ Bell pepper
➡️ Garlic
➡️ Bacon
➡️ Olive oil
➡️ Dressing: mayo, chipotle powder, lime dressing

For some reason, unbeknownst to me, I never thought of cooking sweet potatoes directly on the stove 🫣. I always associated cooking potatoes in the oven, and is sometimes time consuming when you’re in a pinch. #gamechanger

My new obsession… @therealfooddietitians sweet potato salad! Looking for a quick accompaniment to your meal… try it out. We’re creatures of habit over here, and need nutritious, quick and easy meals. This did not disappoint. Full recipe on their page, ingredients:

➡️ Sweet potatoes
➡️ Kale
➡️ Red onion
➡️ Bell pepper
➡️ Garlic
➡️ Bacon
➡️ Olive oil
➡️ Dressing: mayo, chipotle powder, lime dressing

For some reason, unbeknownst to me, I never thought of cooking sweet potatoes directly on the stove 🫣. I always associated cooking potatoes in the oven, and is sometimes time consuming when you’re in a pinch. #gamechanger

I DID IT! ✨

Sometimes the best experiment you can do, is on yourself. 🌙✨

This post is long overdue, but…

I did it! I reached my goal weight of 130 (and even floating between 128-130 now). Yes… after 3 years… Now I’ve been flirting with it for the past two years. Fluctuating between 132-135. Almost getting there, but not quite…until now.

Now I know it’s never supposed to be about the number. It’s supposed to be about how you feel. However, with me, one is synonymous with the other. Around this number is where I feel my best; my blood runs better (IYKYK), I have incredible energy, I feel strong, and just all around…myself.

Did I think it would take this long to get here?

No. ⬇️

I thought I would be one of those women who bounced back quick. In a way, I did. Not to where I wanted to be truly, but it was good enough for the time being. I really didn’t start feeling like myself until a year ago, and then REALLY feeling like ME a couple months ago. 🔥This year gave me the next mental shift I needed to hit my goal.

Sometimes your brain just shifts into the gear you need, but you’re responsible for hitting the gas pedal, and steering yourself into the direction you want to go in.

The journey wasn’t easy postpartum. I ran into so many setbacks I was not prepared for, blind-sided, really. Overtime, with consistency and determination, I got through them (with maybe some little things lingering that will dissipate soon, too).

Losing weight, getting “fit”, “toned”, building muscle, losing fat… whatever it is… it takes time. Sometimes much longer than you may want or realize. There’s no magic pill, and there’s no magic plan. At the end of the day there’s just you, whatever plan you choose, your drive and determination, and consistency. One step you take today, affects tomorrow, and tomorrow affects the day after that. It’s the compacting value that makes the difference.

Keep moving, keep striving for better, keep changing and growing.

And above all…

Do what makes you happy. 🌙

Want to know how? DM me?

Previous weight: 137.9
Hips: 40
Chest: 34
Waist: 29.5

Current weight: 128.5
Hips: 38
Chest: 32
Waist: 26.5

I DID IT! ✨

Sometimes the best experiment you can do, is on yourself. 🌙✨

This post is long overdue, but…

I did it! I reached my goal weight of 130 (and even floating between 128-130 now). Yes… after 3 years… Now I’ve been flirting with it for the past two years. Fluctuating between 132-135. Almost getting there, but not quite…until now.

Now I know it’s never supposed to be about the number. It’s supposed to be about how you feel. However, with me, one is synonymous with the other. Around this number is where I feel my best; my blood runs better (IYKYK), I have incredible energy, I feel strong, and just all around…myself.

Did I think it would take this long to get here?

No. ⬇️

I thought I would be one of those women who bounced back quick. In a way, I did. Not to where I wanted to be truly, but it was good enough for the time being. I really didn’t start feeling like myself until a year ago, and then REALLY feeling like ME a couple months ago. 🔥This year gave me the next mental shift I needed to hit my goal.

Sometimes your brain just shifts into the gear you need, but you’re responsible for hitting the gas pedal, and steering yourself into the direction you want to go in.

The journey wasn’t easy postpartum. I ran into so many setbacks I was not prepared for, blind-sided, really. Overtime, with consistency and determination, I got through them (with maybe some little things lingering that will dissipate soon, too).

Losing weight, getting “fit”, “toned”, building muscle, losing fat… whatever it is… it takes time. Sometimes much longer than you may want or realize. There’s no magic pill, and there’s no magic plan. At the end of the day there’s just you, whatever plan you choose, your drive and determination, and consistency. One step you take today, affects tomorrow, and tomorrow affects the day after that. It’s the compacting value that makes the difference.

Keep moving, keep striving for better, keep changing and growing.

And above all…

Do what makes you happy. 🌙

Want to know how? DM me?

Previous weight: 137.9
Hips: 40
Chest: 34
Waist: 29.5

Current weight: 128.5
Hips: 38
Chest: 32
Waist: 26.5

With the new season turning in… it’s made me reflect on the season that’s past, and my favourite, SUMMER. I’ll miss you, and the memories it made with these beauties in Cali✌🏻.

…until next year, summer 😉.

And onto LIBRA season! ♎️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

With the new season turning in… it’s made me reflect on the season that’s past, and my favourite, SUMMER. I’ll miss you, and the memories it made with these beauties in Cali✌🏻.

…until next year, summer 😉.

And onto LIBRA season! ♎️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Body’s like I’m ready to go ⚡️😂

Couldn’t remix this reel, but I got the inspiration from @thealexallen … and I couldn’t resist! Plus you all voted “Yes” to my poll… so I couldn’t let you down 😜.

Who else feels the surge of energy and endurance during this time?! ⚡️🐰

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Body’s like I’m ready to go ⚡️😂

Couldn’t remix this reel, but I got the inspiration from @thealexallen … and I couldn’t resist! Plus you all voted “Yes” to my poll… so I couldn’t let you down 😜.

Who else feels the surge of energy and endurance during this time?! ⚡️🐰

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

MOVE.WITHUS BBS Challenge - Week 5

BBS Mini Challenge - try a new recovery method & take your performance to the next level.

Stretching 🙆🏻‍♀️

If anyone knows me - you know I do NOT skip stretching after my workout. Why? The main reason is it aids in recovery and helps decrease muscle soreness. When we exercise we create microscopic tears in our muscle fibres, resulting in muscle soreness. Stretching, among many other benefits, helps your muscles relax and accelerates the healing process by increasing blood flow. I am very rarely sore after I stretch, but man, do I ever regret times when I don’t!

Sleep 🛏️

My number one non-negotiable is prioritizing sleep! I have a very consistent sleep schedule (10:30 pm - 6:30/7:00 am). Sleep also provides several benefits such as: weight management, improve/regulate mood, improve productivity, increase athletic performance, boosts the immune system, and... aids in muscle recovery during the deep stages of the sleep cycle.

I was fortunate enough for my mother to look after my little Elly for a night, and I got a whopping 10 hour+ sleep! I was feeling really run down, and feeling much better now 💪🏻.

Massage

Who loves a good massage? 🙋🏻‍♀️I could honestly be massaged for an entire day, and it still would not be enough. Alas, I will continue my monthly massage until I die. Massages also assist with recovery as it increases the blood flow and oxygen to your muscles, and may decrease lactic acid build-up!

Cold Shower

...not really my thing, yet. I gave it a try this week. I think I’d prefer an ice bath - so I’ll try that in the future. A cold shower can help reduce muscle soreness after an intense workout since cold water has regenerative properties; your muscles will relax and repair. Although... to me it just felt like my entire body was tensing up! 🤭

Total Body Sculpt - Round 5 - Day 33

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge e #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 5

BBS Mini Challenge - try a new recovery method & take your performance to the next level.

Stretching 🙆🏻‍♀️

If anyone knows me - you know I do NOT skip stretching after my workout. Why? The main reason is it aids in recovery and helps decrease muscle soreness. When we exercise we create microscopic tears in our muscle fibres, resulting in muscle soreness. Stretching, among many other benefits, helps your muscles relax and accelerates the healing process by increasing blood flow. I am very rarely sore after I stretch, but man, do I ever regret times when I don’t!

Sleep 🛏️

My number one non-negotiable is prioritizing sleep! I have a very consistent sleep schedule (10:30 pm - 6:30/7:00 am). Sleep also provides several benefits such as: weight management, improve/regulate mood, improve productivity, increase athletic performance, boosts the immune system, and... aids in muscle recovery during the deep stages of the sleep cycle.

I was fortunate enough for my mother to look after my little Elly for a night, and I got a whopping 10 hour+ sleep! I was feeling really run down, and feeling much better now 💪🏻.

Massage

Who loves a good massage? 🙋🏻‍♀️I could honestly be massaged for an entire day, and it still would not be enough. Alas, I will continue my monthly massage until I die. Massages also assist with recovery as it increases the blood flow and oxygen to your muscles, and may decrease lactic acid build-up!

Cold Shower

...not really my thing, yet. I gave it a try this week. I think I’d prefer an ice bath - so I’ll try that in the future. A cold shower can help reduce muscle soreness after an intense workout since cold water has regenerative properties; your muscles will relax and repair. Although... to me it just felt like my entire body was tensing up! 🤭

Total Body Sculpt - Round 5 - Day 33

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge e #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 4.

BBS Mini Challenge - Grab your bestie, mum, or partner and complete your workout together.

Driving into work everyday is a little more tolerable when I break up the day with an awesome workout with my team mate!

Total Body Sculpt - Round 5 - Day 24

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 4.

BBS Mini Challenge - Grab your bestie, mum, or partner and complete your workout together.

Driving into work everyday is a little more tolerable when I break up the day with an awesome workout with my team mate!

Total Body Sculpt - Round 5 - Day 24

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 2.

BBS Mini Challenge - Film a Day in your Life Following the BBS Challenge.

Although I do follow a pretty whole foods centered diet, I do indulge in the McDonald’s breakfast from time to time for ease and convenience, and always allow myself a treat everyday!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 2.

BBS Mini Challenge - Film a Day in your Life Following the BBS Challenge.

Although I do follow a pretty whole foods centered diet, I do indulge in the McDonald’s breakfast from time to time for ease and convenience, and always allow myself a treat everyday!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge started strong this week, with Total Body Sculpt - Round 5.

4/6 workouts completed, followed by the BBS Mini Challenge - Rachel’s On-Demand Core Workout.

It’s kicking my 🍑 but I love it!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge started strong this week, with Total Body Sculpt - Round 5.

4/6 workouts completed, followed by the BBS Mini Challenge - Rachel’s On-Demand Core Workout.

It’s kicking my 🍑 but I love it!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

Despite a minor cold this week I’m getting some training in to try to sweat it out.

My strength has really been growing these past several weeks and I’m really excited about it!

Drop sets (8, 8, 8) Banded Barbell Hip Thrusts
135 lb,
125 lb.
115 lb.

Banded Barbell Hip Thrust Flyes
115 lb.

Incredible programming by @movewithus that I’ve been following for the past two years postpartum.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Despite a minor cold this week I’m getting some training in to try to sweat it out.

My strength has really been growing these past several weeks and I’m really excited about it!

Drop sets (8, 8, 8) Banded Barbell Hip Thrusts
135 lb,
125 lb.
115 lb.

Banded Barbell Hip Thrust Flyes
115 lb.

Incredible programming by @movewithus that I’ve been following for the past two years postpartum.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Swipe to see a day on my plate - weekend style ☀️

Some of you have been curious about what fills my plate throughout the day, so I thought I would share an example of what a typical weekend looks like for me lately.

I was doing a cut prior to my trip to Costa Rica in February, and then took a couple weeks off where I practised intuitive eating. But now I've been back to tracking for a couple weeks to tighten things up before I start building back to maintenance.

Daily Target
Calories: 1,750 | P: 130 | C: 175 | F: 60

⏫French toast with sugar free maple syrup, blueberries, and a vanilla oat latte
⏫Protein greek yogurt parfait, and a small vanilla oat latte (pre-gym snack)
⏫Barbeque ceaser minced meat wrap with cabbage, carrots, asparagus, and zucchini
⏫Hoisin grilled chicken breast, jasmine rice, and broccolini
⏫Haagen-Dazs vanilla almond ice cream bar

Calories: 1,731 | P: 127 | C: 171 | F: 61

As you see here...you can still fuel yourself with delicious foods, and still see results! No need ❌for extreme restriction.

Want to know how? Throw me a DM 📥, I'd love to show you!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Swipe to see a day on my plate - weekend style ☀️

Some of you have been curious about what fills my plate throughout the day, so I thought I would share an example of what a typical weekend looks like for me lately.

I was doing a cut prior to my trip to Costa Rica in February, and then took a couple weeks off where I practised intuitive eating. But now I've been back to tracking for a couple weeks to tighten things up before I start building back to maintenance.

Daily Target
Calories: 1,750 | P: 130 | C: 175 | F: 60

⏫French toast with sugar free maple syrup, blueberries, and a vanilla oat latte
⏫Protein greek yogurt parfait, and a small vanilla oat latte (pre-gym snack)
⏫Barbeque ceaser minced meat wrap with cabbage, carrots, asparagus, and zucchini
⏫Hoisin grilled chicken breast, jasmine rice, and broccolini
⏫Haagen-Dazs vanilla almond ice cream bar

Calories: 1,731 | P: 127 | C: 171 | F: 61

As you see here...you can still fuel yourself with delicious foods, and still see results! No need ❌for extreme restriction.

Want to know how? Throw me a DM 📥, I'd love to show you!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Sweet Potato Broccoli Chicken Bake 🤍

I love quick and easy meals, especially when they’re macro-friendly and I’m meal prepping. I found this recipe by @therealfooddietitians and am in love!

Calories: 410 | P: 33g | C: 53g | F: 11g

Ingredients:
⏫ 110g Chicken
⏫ 125g Sweet Potato
⏫ 100g Broccoli
⏫ 50g Red Onion
⏫ 15g Dates
⏫ 3 Garlic Cloves
⏫ 10g Parmesan Cheese
⏫ 1 tbsp Olive Oil
⏫ Italian Seasoning, Salt & Pepper
⏫ 8g Walnuts
⏫ Lemon Wedge

Increase or decrease chicken, sweet potatoes, dates, cheese, and walnuts as required to fit your meal split goals.

Enjoy 🤍.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Sweet Potato Broccoli Chicken Bake 🤍

I love quick and easy meals, especially when they’re macro-friendly and I’m meal prepping. I found this recipe by @therealfooddietitians and am in love!

Calories: 410 | P: 33g | C: 53g | F: 11g

Ingredients:
⏫ 110g Chicken
⏫ 125g Sweet Potato
⏫ 100g Broccoli
⏫ 50g Red Onion
⏫ 15g Dates
⏫ 3 Garlic Cloves
⏫ 10g Parmesan Cheese
⏫ 1 tbsp Olive Oil
⏫ Italian Seasoning, Salt & Pepper
⏫ 8g Walnuts
⏫ Lemon Wedge

Increase or decrease chicken, sweet potatoes, dates, cheese, and walnuts as required to fit your meal split goals.

Enjoy 🤍.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Motivation is unreliable 👎🏻.
It’s fleeting. We can't depend on it.

Motivation usually comes after action... The more you act, the more motivated you'll be ☀️.

It’s easy to wait for this “magical motivation 🦄” assuming that when you find it it’ll propel you into the journey you want. However, it’s usually only after we’ve done something that we feel motivated.

Decide today to take action. Not tomorrow, or next Monday. Today.

And once you start…every step forward gets easier, and more motivation will follow. It has a ripple effect.

Send me a DM to take action today ✌🏻.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Motivation is unreliable 👎🏻.
It’s fleeting. We can't depend on it.

Motivation usually comes after action... The more you act, the more motivated you'll be ☀️.

It’s easy to wait for this “magical motivation 🦄” assuming that when you find it it’ll propel you into the journey you want. However, it’s usually only after we’ve done something that we feel motivated.

Decide today to take action. Not tomorrow, or next Monday. Today.

And once you start…every step forward gets easier, and more motivation will follow. It has a ripple effect.

Send me a DM to take action today ✌🏻.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Gym patron, “Doing legs on a Sunday? You must be really committed.”

…that I am sir!

Who else stays committed to their exercise regiment while on vacation?

Or… do you prefer taking time off?!

#costarica #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Gym patron, “Doing legs on a Sunday? You must be really committed.”

…that I am sir!

Who else stays committed to their exercise regiment while on vacation?

Or… do you prefer taking time off?!

#costarica #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

When should you consume protein after exercise?

Source: Precision Nutrition
Source: Journal of the International Society of Sports Nutrition

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

When should you consume protein after exercise?

Source: Precision Nutrition
Source: Journal of the International Society of Sports Nutrition

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

Your body is a 🕍 treat it as such.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Your body is a 🕍 treat it as such.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Want to live your life with greater purpose and intention in 2023? Do you have a Sankalpa? Learn how to create one⬇️

Click the link in my bio for a free guide ☀️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

Want to live your life with greater purpose and intention in 2023? Do you have a Sankalpa? Learn how to create one⬇️

Click the link in my bio for a free guide ☀️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

It’s seemed like forever since I’ve been able to find a passion again for physical activity since Crossfit, and during my postpartum journey. I’m so glad I stumbled upon the Move With Us program! It’s keeping me motivated and fuelling that inner competitive energy that I so enjoy and crave!

I’m looking forward to the BBS challenge, starting in April!

Looking for a new workout regime? DM me to find out more info, and for a discount code to join me in the challenge.

It’s seemed like forever since I’ve been able to find a passion again for physical activity since Crossfit, and during my postpartum journey. I’m so glad I stumbled upon the Move With Us program! It’s keeping me motivated and fuelling that inner competitive energy that I so enjoy and crave!

I’m looking forward to the BBS challenge, starting in April!

Looking for a new workout regime? DM me to find out more info, and for a discount code to join me in the challenge.

The 80/20 Rule

Ever heard for this rule?

Well… it’s the notion that your nutrition doesn’t have to be this

➡️ALL⬅️

OR

❌NOTHING❌

approach.

People often think they have to change every aspect of their life in order to see the results they’re striving for.

We’ve all been there.

1. You start a new eating plan
2. You commit to drinking an ocean of water a day
3. You start working out everyday

Then a couple of days or weeks goes by and BAM! Life gets in the way - you’re burnt out, and you feel overwhelmed, and you fall back into your prior habits.

You don’t have to do it all.

Pick a change you want to make:

1. Get more sleep
3. Drink more water
4. Eat more protein
5. Exercise regularly
6. Etc.

And try to do it consistently 80% of the time, not 100% of the time. Your body needs rest, you want to go out for dinner with your friends, you want that piece of chocolate, etc. Do IT 20% or the time - don’t deprive yourself!

Get comfortable with the idea that better is better and even a little change or effort can translate into real progress.

#uxbridgenutrition #iifym #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

The 80/20 Rule

Ever heard for this rule?

Well… it’s the notion that your nutrition doesn’t have to be this

➡️ALL⬅️

OR

❌NOTHING❌

approach.

People often think they have to change every aspect of their life in order to see the results they’re striving for.

We’ve all been there.

1. You start a new eating plan
2. You commit to drinking an ocean of water a day
3. You start working out everyday

Then a couple of days or weeks goes by and BAM! Life gets in the way - you’re burnt out, and you feel overwhelmed, and you fall back into your prior habits.

You don’t have to do it all.

Pick a change you want to make:

1. Get more sleep
3. Drink more water
4. Eat more protein
5. Exercise regularly
6. Etc.

And try to do it consistently 80% of the time, not 100% of the time. Your body needs rest, you want to go out for dinner with your friends, you want that piece of chocolate, etc. Do IT 20% or the time - don’t deprive yourself!

Get comfortable with the idea that better is better and even a little change or effort can translate into real progress.

#uxbridgenutrition #iifym #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Does anyone have a meal or snack during the day that they look forward to the most?

I sure do!

It may be simple (like all my meals usually are) but I crave this yogurt parfait every. single. day. at 11:30 am, alongside my small cup of half decaf coffee with vanilla flavoured oat milk froth 🤤. And I’m not sick of it yet!

Calories: 338
(P: 34g F: 8g C: 31g)

➡️ 175g 2% Fat Greek Yogurt
➡️ 20g Peanut Butter and Chocolate Whey Protein
➡️ 27g Jordan’s Morning Crisp - Honey Nut Granola
➡️ 50g Mixed Berries

… I’m already looking forward to tomorrow!

What meal or snack gets you excited? Let me know below ⬇️ I’d love to hear.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

Does anyone have a meal or snack during the day that they look forward to the most?

I sure do!

It may be simple (like all my meals usually are) but I crave this yogurt parfait every. single. day. at 11:30 am, alongside my small cup of half decaf coffee with vanilla flavoured oat milk froth 🤤. And I’m not sick of it yet!

Calories: 338
(P: 34g F: 8g C: 31g)

➡️ 175g 2% Fat Greek Yogurt
➡️ 20g Peanut Butter and Chocolate Whey Protein
➡️ 27g Jordan’s Morning Crisp - Honey Nut Granola
➡️ 50g Mixed Berries

… I’m already looking forward to tomorrow!

What meal or snack gets you excited? Let me know below ⬇️ I’d love to hear.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

It’s ironic that I chose a quote from a male today, however it resonated with what I had to say! We are all equals now anyway, am I right?

An inspirational meeting was held today at work, in honor of International Women’s Day, by some top female business leaders. The major theme of discussion was gender bias, and how they broke that bias to get to where they are at today #breakthebias. My current full-time position in the real estate sector used to be a male dominated world, but thanks to some brave and dedicated women, they have “broke the glass ceiling” for other female professionals to follow suit.

I think anyone, and especially women, can get trapped by the fears in our mind.

“Am I enough?”

You ARE.

It’s our jobs to support one another and help each other follow our hearts. Don’t pigeon toe yourself – dream BIG!

Love to all my women out there <3.

#breakthebias #internationalwomensday #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

It’s ironic that I chose a quote from a male today, however it resonated with what I had to say! We are all equals now anyway, am I right?

An inspirational meeting was held today at work, in honor of International Women’s Day, by some top female business leaders. The major theme of discussion was gender bias, and how they broke that bias to get to where they are at today #breakthebias. My current full-time position in the real estate sector used to be a male dominated world, but thanks to some brave and dedicated women, they have “broke the glass ceiling” for other female professionals to follow suit.

I think anyone, and especially women, can get trapped by the fears in our mind.

“Am I enough?”

You ARE.

It’s our jobs to support one another and help each other follow our hearts. Don’t pigeon toe yourself – dream BIG!

Love to all my women out there <3.

#breakthebias #internationalwomensday #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Happy 3rd year anniversary to my 🤍 love. After three years of marriage, and many more together, you still make me smile like this. Here’s to forever more.

Happy 3rd year anniversary to my 🤍 love. After three years of marriage, and many more together, you still make me smile like this. Here’s to forever more.

“It’s a Feeling” – The Foxy Doctor

It’s not about how you look; it’s about how you feel.

That’s what I care about the most with my clients. I want you to feel like your “blood runs smoother” … a phrase my clients hear me say when they’ve reached that point in their lives, when they’ve reached that “feeling”. When you get there, you just know. You have energy again⚡️, you feel happier☀️, and you feel in control of your life 🎮 – like you can take on anything! And that’s exactly what this “Foxy Doctor” did…

Kiddy’s journey began in April of 2020. Her vision was this, “I want to live a long life and be active with my children. I have a busy career, with very active kids, so I want to keep up with it all, and not feel sluggish.”

I want to live a long life…

I want to be active with my children…

I want to keep up with it all…

She wasn’t feeling “it”… and boy, did she ever want to feel it again.

Nothing ever comes easy… and that’s the truth. It took climbing a mountain of LIFE to get to where she is today: two kids, a chaotic job 🩺(shift work, on-call, late nights, weekends, extra shifts… you name it, she’s done it), a shift-worker husband, sickness, injury (a CONCUSSION!!!) … and the list goes on. She wanted to give up, she questioned herself many times… but did she give up? No.

Slowly, strategically, and in a healthy way, Kiddy started to change. Once she started eating better, and changing the way she was eating, she created a new lifestyle. Through this change in her life, her once lofty goal of “wanting to maybe take some fitness shots” became a reality.

A year and 7 months later, and 30 pounds down... she made it 🧨.

“And it doesn’t stop here…” she says.

Want to get that feeling too? Message me, and let’s chat about how I can help you claim your energy back in your life!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

“It’s a Feeling” – The Foxy Doctor

It’s not about how you look; it’s about how you feel.

That’s what I care about the most with my clients. I want you to feel like your “blood runs smoother” … a phrase my clients hear me say when they’ve reached that point in their lives, when they’ve reached that “feeling”. When you get there, you just know. You have energy again⚡️, you feel happier☀️, and you feel in control of your life 🎮 – like you can take on anything! And that’s exactly what this “Foxy Doctor” did…

Kiddy’s journey began in April of 2020. Her vision was this, “I want to live a long life and be active with my children. I have a busy career, with very active kids, so I want to keep up with it all, and not feel sluggish.”

I want to live a long life…

I want to be active with my children…

I want to keep up with it all…

She wasn’t feeling “it”… and boy, did she ever want to feel it again.

Nothing ever comes easy… and that’s the truth. It took climbing a mountain of LIFE to get to where she is today: two kids, a chaotic job 🩺(shift work, on-call, late nights, weekends, extra shifts… you name it, she’s done it), a shift-worker husband, sickness, injury (a CONCUSSION!!!) … and the list goes on. She wanted to give up, she questioned herself many times… but did she give up? No.

Slowly, strategically, and in a healthy way, Kiddy started to change. Once she started eating better, and changing the way she was eating, she created a new lifestyle. Through this change in her life, her once lofty goal of “wanting to maybe take some fitness shots” became a reality.

A year and 7 months later, and 30 pounds down... she made it 🧨.

“And it doesn’t stop here…” she says.

Want to get that feeling too? Message me, and let’s chat about how I can help you claim your energy back in your life!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

Tired of or just plain don’t like H2O and want to spice things up? Are you mindlessly grabbing any water enhancer on that packed grocery shelf just because the flavour sounds somewhat appealing? I urge you to reconsider…

I typically suggest trying to get the majority of your fluids during the day from water… but some people just plain don’t like it or are sick of it and NEED something else.

While it might seem innocent enough to plop any water enhancer you see in the grocery store into your cart, and into your water….

“But I’m drinking water, that’s healthy right?”

Not necessarily!

Some of the popular products out there (such as Mio, Tang, Crystal Light, Dasani, etc.) contain:

-          Propylene glycol( a chemical found in antifreeze, polyester resins, and electronic cigarettes)
-          Sucralose (an artificial sweetener)
-          Sucrose acetate isobutyrate (found in printing inks)

Instead, opt for another option, such as True Lemon, Stur Liquid Water Enhancers, or Nuun, if you can. These drink squeezers or packets contain Stevia extract, a natural alternative to a sweetener, as it’s derived from the stevia plant.

…I’m not saying Stevia extract is “good for you” but it’s a little better of a choice than the other competitors out there.

💦How do you spice up your water on the go?

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

Tired of or just plain don’t like H2O and want to spice things up? Are you mindlessly grabbing any water enhancer on that packed grocery shelf just because the flavour sounds somewhat appealing? I urge you to reconsider…

I typically suggest trying to get the majority of your fluids during the day from water… but some people just plain don’t like it or are sick of it and NEED something else.

While it might seem innocent enough to plop any water enhancer you see in the grocery store into your cart, and into your water….

“But I’m drinking water, that’s healthy right?”

Not necessarily!

Some of the popular products out there (such as Mio, Tang, Crystal Light, Dasani, etc.) contain:

-          Propylene glycol( a chemical found in antifreeze, polyester resins, and electronic cigarettes)
-          Sucralose (an artificial sweetener)
-          Sucrose acetate isobutyrate (found in printing inks)

Instead, opt for another option, such as True Lemon, Stur Liquid Water Enhancers, or Nuun, if you can. These drink squeezers or packets contain Stevia extract, a natural alternative to a sweetener, as it’s derived from the stevia plant.

…I’m not saying Stevia extract is “good for you” but it’s a little better of a choice than the other competitors out there.

💦How do you spice up your water on the go?

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

Take a video of you in baggy clothes, then in a bikini.

Take a video of you in baggy clothes, then in a bikini.

“Why did I gain x amount of weight overnight?”

I get this question a lot.

There are a number of reasons why you could have gained weight overnight. Above are a few reasons why you may have seen that spike in those digits.

The body is a complex system. Whether or not you eat or drink the exact same thing day in and day out (which many of you do not), you do experience LIFE differently each and everyday. New challenges arise that you have to respond and adapt to. This then directly impacts your body - it’s all interconnected.

If you’re on a journey for fat loss/weight-loss don’t be scared if you see dips and spikes throughout the week - this is completely normal. Just continue on your day. Your body will balance itself out 😉.

If you’re looking for some help staying accountable this summer, send me a DM - I’d love to help!

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

“Why did I gain x amount of weight overnight?”

I get this question a lot.

There are a number of reasons why you could have gained weight overnight. Above are a few reasons why you may have seen that spike in those digits.

The body is a complex system. Whether or not you eat or drink the exact same thing day in and day out (which many of you do not), you do experience LIFE differently each and everyday. New challenges arise that you have to respond and adapt to. This then directly impacts your body - it’s all interconnected.

If you’re on a journey for fat loss/weight-loss don’t be scared if you see dips and spikes throughout the week - this is completely normal. Just continue on your day. Your body will balance itself out 😉.

If you’re looking for some help staying accountable this summer, send me a DM - I’d love to help!

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

DO MORE/DO LESS
_________________________________________
Do you take an “all or nothing” approach to nutrition? It doesn’t have to be that way.

Improving your nutrition doesn’t have to be complicated. You don’t have to go on an extreme and restrictive diet. You can make simple changes at home by just being more mindful. It can be as simple as ⬇️

☀️ Eating slowly and mindfully at most meals, as opposed to in front of a device.
☀️ Including 1-2 palms of protein dense foods (chicken, eggs, tofu, lentils, etc.) at 1-2 meals per day.
☀️Including 1-2 fists of vegetables at 1-2 meals per day.

There’s a lot of wiggle room between “I eat whatever I feel like, whenever and wherever” and “I carefully plan my food intake down to the last morsel.” Consistently making small changes every now and then can help in the long run.

☀️What is something small you could change today? Let me know!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

DO MORE/DO LESS
_________________________________________
Do you take an “all or nothing” approach to nutrition? It doesn’t have to be that way.

Improving your nutrition doesn’t have to be complicated. You don’t have to go on an extreme and restrictive diet. You can make simple changes at home by just being more mindful. It can be as simple as ⬇️

☀️ Eating slowly and mindfully at most meals, as opposed to in front of a device.
☀️ Including 1-2 palms of protein dense foods (chicken, eggs, tofu, lentils, etc.) at 1-2 meals per day.
☀️Including 1-2 fists of vegetables at 1-2 meals per day.

There’s a lot of wiggle room between “I eat whatever I feel like, whenever and wherever” and “I carefully plan my food intake down to the last morsel.” Consistently making small changes every now and then can help in the long run.

☀️What is something small you could change today? Let me know!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Batch Cooking
_________________________________
I’m the type of person who prefers to spend a couple of hours whipping up several meals at a time, as opposed to making every meal on the fly.

Who’s with me 🙋🏻‍♀️?!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Batch Cooking
_________________________________
I’m the type of person who prefers to spend a couple of hours whipping up several meals at a time, as opposed to making every meal on the fly.

Who’s with me 🙋🏻‍♀️?!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Southwest Quinoa Bowl
_________________________________________________
I was craving the Southwest Chicken Bowl from Extreme Pita the other day, and normally I would have been able to fit this meal into my day, but I didn’t properly plan for it. If I am having takeout, I plan my day around it so that I can make it “fit my macros”. Fast food typically has more calories (mainly FATS, and carbs) than you would typically have in a meal cooked at home. So here I was…hungry, and craving this dish, so I made it work.

Making a lifestyle change doesn’t have to be restrictive. You can make the dishes you crave work – you just have to be a little creative 😊.

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Southwest Quinoa Bowl
_________________________________________________
I was craving the Southwest Chicken Bowl from Extreme Pita the other day, and normally I would have been able to fit this meal into my day, but I didn’t properly plan for it. If I am having takeout, I plan my day around it so that I can make it “fit my macros”. Fast food typically has more calories (mainly FATS, and carbs) than you would typically have in a meal cooked at home. So here I was…hungry, and craving this dish, so I made it work.

Making a lifestyle change doesn’t have to be restrictive. You can make the dishes you crave work – you just have to be a little creative 😊.

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

One of my clients shared this quote with me:

"Your inner critic is a nasty little gremlin that has a mute function."

I think everyone needs to hear that once in awhile. We all critique ourselves - tell ourselves we're not good enough, strong enough, fast enough, or we think something is too hard. But those thoughts are those "nasty little gremlins" getting in the way. Tell those gremlins to @#$% off. You CAN be what you tell yourself you can not!

Tell me - what is your inner gremlin telling you these days!?

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

One of my clients shared this quote with me:

"Your inner critic is a nasty little gremlin that has a mute function."

I think everyone needs to hear that once in awhile. We all critique ourselves - tell ourselves we're not good enough, strong enough, fast enough, or we think something is too hard. But those thoughts are those "nasty little gremlins" getting in the way. Tell those gremlins to @#$% off. You CAN be what you tell yourself you can not!

Tell me - what is your inner gremlin telling you these days!?

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

5 Ways to BOOST your Energy with Movement
_________________________________________
Feeling run down around 3:00 pm? Can't seem to make it to the end of the workday...

Instead of opting for that *quick fix* sugary snack, or coffee, try a little bit of movement instead:

1. Work Out🏋🏻‍♀️
A workout in the middle of the day may help wake you up and may even boost your productivity afterwards.

2. Sunlight☀️
Take a break, or take that meeting on the go, and get outside for a walk! The sun is a natural element which wakes your system up and helps regulate your circadian rhythm by telling your body to decrease melatonin levels. It may even help you sleep better that evening!

3. Stretch 🙆🏻‍♀️
Stretching helps with circulation by getting your blood flowing after being sedentary for a couple of hours! This may provide a quick energy boost.

4. Stand up🧍
If you spend most of your workday sitting in front of a computer, then STAND UP! Alike stretching, changing positions may increase circulation, giving you an energy boost, and it may even help you focus better.

5. Change your Environment 🌳
Working inside? Move your laptop/phone call to a different space within the house. Try an area with a brighter light or near a window. Better yet, take it outside on the patio. This can help boost your energy, and make you feel more alert.

Now tell me, how do YOU use movement to help during the day? Comment below ⬇️

#nutrition #nutritioncoach #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #uxbridgenutrition #uxbridgeweightloss #uxbridgepostpartum #deQuervainsTenosynovitis #QuervainsTenosynovitis

5 Ways to BOOST your Energy with Movement
_________________________________________
Feeling run down around 3:00 pm? Can't seem to make it to the end of the workday...

Instead of opting for that *quick fix* sugary snack, or coffee, try a little bit of movement instead:

1. Work Out🏋🏻‍♀️
A workout in the middle of the day may help wake you up and may even boost your productivity afterwards.

2. Sunlight☀️
Take a break, or take that meeting on the go, and get outside for a walk! The sun is a natural element which wakes your system up and helps regulate your circadian rhythm by telling your body to decrease melatonin levels. It may even help you sleep better that evening!

3. Stretch 🙆🏻‍♀️
Stretching helps with circulation by getting your blood flowing after being sedentary for a couple of hours! This may provide a quick energy boost.

4. Stand up🧍
If you spend most of your workday sitting in front of a computer, then STAND UP! Alike stretching, changing positions may increase circulation, giving you an energy boost, and it may even help you focus better.

5. Change your Environment 🌳
Working inside? Move your laptop/phone call to a different space within the house. Try an area with a brighter light or near a window. Better yet, take it outside on the patio. This can help boost your energy, and make you feel more alert.

Now tell me, how do YOU use movement to help during the day? Comment below ⬇️

#nutrition #nutritioncoach #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #uxbridgenutrition #uxbridgeweightloss #uxbridgepostpartum #deQuervainsTenosynovitis #QuervainsTenosynovitis

PROGRESS: THE ACT OF MOVING TOWARD A GOAL
----------------------------------------------------------
Changes don’t happen overnight; change is a constant step in the direction you’re striving to get to, accompanied with everything life HITS you with.

For example, if your goal is weight loss, you may be trained to believe that it can happen in an instant, and it can… to an extent. That step though is usually done in an unhealthy way (cleanses, improper fasting, starving yourself, etc.) … a short-term solution for a short-term reward.
To truly make a change you have to be willing and able, and then you have to look at the long-term… the 6 month+ area. Especially the “+” area. You have to be in it for the long haul, as it sometimes takes that long for people to make meaningful changes in their lives.

If your goal is weight loss, it isn’t as reductive as a calorie deficit, it just isn’t. Our bodies are not simple mechanical devices. A lot can affect progress: sleep, stress, underlying health issues, etc. As well, we have to reroute neural pathways through new habits, new behaviors, new diets, etc. For the average person this magic can start happening around the 66-day mark. This is the average time it takes people to start a new habit. For the unicorns out there this can happen earlier, and for others this can take much longer. The magic kicks in for every person differently, and you can’t make comparisons. Everyone is fighting their own battles.

And that battlefield is NEVER a straight line up, or down, either. It’s a jagged road, filled with a number of nooks, crannies, and quite often - LONG straight paths, where not a lot of movement happens.

This is where I can help – I can help guide you through how to stay on course during these battles. Afterall, I’m on a field myself.

Send me a DM if you're looking for lieutenant to help on your battlefield.

PROGRESS: THE ACT OF MOVING TOWARD A GOAL
----------------------------------------------------------
Changes don’t happen overnight; change is a constant step in the direction you’re striving to get to, accompanied with everything life HITS you with.

For example, if your goal is weight loss, you may be trained to believe that it can happen in an instant, and it can… to an extent. That step though is usually done in an unhealthy way (cleanses, improper fasting, starving yourself, etc.) … a short-term solution for a short-term reward.
To truly make a change you have to be willing and able, and then you have to look at the long-term… the 6 month+ area. Especially the “+” area. You have to be in it for the long haul, as it sometimes takes that long for people to make meaningful changes in their lives.

If your goal is weight loss, it isn’t as reductive as a calorie deficit, it just isn’t. Our bodies are not simple mechanical devices. A lot can affect progress: sleep, stress, underlying health issues, etc. As well, we have to reroute neural pathways through new habits, new behaviors, new diets, etc. For the average person this magic can start happening around the 66-day mark. This is the average time it takes people to start a new habit. For the unicorns out there this can happen earlier, and for others this can take much longer. The magic kicks in for every person differently, and you can’t make comparisons. Everyone is fighting their own battles.

And that battlefield is NEVER a straight line up, or down, either. It’s a jagged road, filled with a number of nooks, crannies, and quite often - LONG straight paths, where not a lot of movement happens.

This is where I can help – I can help guide you through how to stay on course during these battles. Afterall, I’m on a field myself.

Send me a DM if you're looking for lieutenant to help on your battlefield.

JUST DO IT
----------------------------------------------------------
“I don’t want to…
I don’t want to…
Fine - I’ll do it!
…and I’m so glad I did.”

I know the feeling all too well… that feeling of not wanting to do the thing you *know* will make you feel better. It’s hard to get up in the morning, it’s hard to make time, it’s hard to get the energy/motivation to do it, but the *hard* things in life are so worth your while.

There’s no magical pill to give you motivation, you just have to get your a$$ up and do the damn thing! I promise, once you do, you’ll feel better. And not only that, each time you do that habit it will get easier and easier to do.

If you’ve slept well the night before, and you’re just feeling lazy…

”Just do it.”

as Nike says 😉.

"justdoit" "nike" #nutrition #nutritioncoach #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #macrocoach #postpartumweightloss #postpartum #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

JUST DO IT
----------------------------------------------------------
“I don’t want to…
I don’t want to…
Fine - I’ll do it!
…and I’m so glad I did.”

I know the feeling all too well… that feeling of not wanting to do the thing you *know* will make you feel better. It’s hard to get up in the morning, it’s hard to make time, it’s hard to get the energy/motivation to do it, but the *hard* things in life are so worth your while.

There’s no magical pill to give you motivation, you just have to get your a$$ up and do the damn thing! I promise, once you do, you’ll feel better. And not only that, each time you do that habit it will get easier and easier to do.

If you’ve slept well the night before, and you’re just feeling lazy…

”Just do it.”

as Nike says 😉.

"justdoit" "nike" #nutrition #nutritioncoach #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #macrocoach #postpartumweightloss #postpartum #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

7+MONTH UPDATE: FEELING FINE
----------------------------------------------------------
I’m 10 months postpartum - time just FLIES!

I thought I would be back to my pre-baby weight by now… haha how funny and naïve was I?! I had these notions in my head like, “Oh yeah – I’ll have no problem getting “it” back.” As if I had lost something? I’m still here… I’m still breathing. The only thing that happened was I got hit in the head with LIFE, and I’m so grateful I did. I’m able to experience this “other” side of myself I never new was possible. I’ve become more kind to myself and have given myself the time and space I needed (and still need) to heal, repair, and grow.

I wasn’t one of those magical mom creatures who “bounced back” (who is?!). I found my magic in other ways – rolling with the punches and slowly working my way towards my goals. I didn’t even really know where my journey was going to take me, or where I wanted to go, as I had never ventured in this realm of life before. I knew I just wanted to move forward…life would unravel itself as I went along. I was a cork bobbing in the ocean… figuring it out as I went along. I know I’ll drop my anchor one day and wind up somewhere amazing. But for now, I’m enjoying the journey.

I’m aiming to get to my pre-miscarriage/baby weight…and I’ll get there, I know it, but I’m taking my time, and doing it the slow and healthy way. I’m continuing to watch my nutrition, while trying my best to move my body everyday. My body and soul need it, it’s not a rush.

I’m excited to meet the person on the other side. That “self” I aspire to be, each and every day.

We are constantly in a state of change, even if we don’t feel it, aren’t we? Even if those weeks, months, or years go by where we feel we are *stuck*… change is happening. It’s inevitable.

I’ve still got some work to do to reach my goals, but for once this year I can finally say I’m “feeling fine” 😊.

Starting weight: 150 lb
Hips: 41.5
Chest: 36.5
Waist: 30

Current weight: 137.6 lb
Hips: 40
Chest: 34
Waist: 29.5

7+MONTH UPDATE: FEELING FINE
----------------------------------------------------------
I’m 10 months postpartum - time just FLIES!

I thought I would be back to my pre-baby weight by now… haha how funny and naïve was I?! I had these notions in my head like, “Oh yeah – I’ll have no problem getting “it” back.” As if I had lost something? I’m still here… I’m still breathing. The only thing that happened was I got hit in the head with LIFE, and I’m so grateful I did. I’m able to experience this “other” side of myself I never new was possible. I’ve become more kind to myself and have given myself the time and space I needed (and still need) to heal, repair, and grow.

I wasn’t one of those magical mom creatures who “bounced back” (who is?!). I found my magic in other ways – rolling with the punches and slowly working my way towards my goals. I didn’t even really know where my journey was going to take me, or where I wanted to go, as I had never ventured in this realm of life before. I knew I just wanted to move forward…life would unravel itself as I went along. I was a cork bobbing in the ocean… figuring it out as I went along. I know I’ll drop my anchor one day and wind up somewhere amazing. But for now, I’m enjoying the journey.

I’m aiming to get to my pre-miscarriage/baby weight…and I’ll get there, I know it, but I’m taking my time, and doing it the slow and healthy way. I’m continuing to watch my nutrition, while trying my best to move my body everyday. My body and soul need it, it’s not a rush.

I’m excited to meet the person on the other side. That “self” I aspire to be, each and every day.

We are constantly in a state of change, even if we don’t feel it, aren’t we? Even if those weeks, months, or years go by where we feel we are *stuck*… change is happening. It’s inevitable.

I’ve still got some work to do to reach my goals, but for once this year I can finally say I’m “feeling fine” 😊.

Starting weight: 150 lb
Hips: 41.5
Chest: 36.5
Waist: 30

Current weight: 137.6 lb
Hips: 40
Chest: 34
Waist: 29.5

TIP: EVIVE – SMOOTHIE CUBES
—————————————————————————————
Have a sleeping baby and are scared to turn the blender on?

Have a partner that works shift work?

Or do you just want a quick grab and go snack/meal?

If you haven’t already tried them… I highly suggest giving them a go – Evive Smoothie Cubes!

I found them in the organic freezer aisle at Zehrs. They come in a variety of different flavours, are organic, can be ready in less than a minute in the microwave, or 20 minutes (unthawing in a liquid of your choice). They come packaged in a convenient push wheel where you choose whether you want a snack (half a wheel) or a meal (a full wheel)…. and they’re made in Canada 🇨🇦.

My favourite flavour is the Yogi (🍌, 🍐, vegetable protein, vanilla, spinach, hemp seeds, kale🥬, parsley, 🍋, hemp seeds, spirulina, stevia leaf extract,🥦, 🥕, 🍅, 🍄, and, beets).

Protein: 10g
Carbs: 23g
Fat: 5g

Add a scoop of your favorite protein powder, as well as a cup of milk of your choice (I like unsweetened vanilla oat milk), shake and enjoy!

If you haven’t already, give them a try!

https://evivenutrition.ca/

TIP: EVIVE – SMOOTHIE CUBES
—————————————————————————————
Have a sleeping baby and are scared to turn the blender on?

Have a partner that works shift work?

Or do you just want a quick grab and go snack/meal?

If you haven’t already tried them… I highly suggest giving them a go – Evive Smoothie Cubes!

I found them in the organic freezer aisle at Zehrs. They come in a variety of different flavours, are organic, can be ready in less than a minute in the microwave, or 20 minutes (unthawing in a liquid of your choice). They come packaged in a convenient push wheel where you choose whether you want a snack (half a wheel) or a meal (a full wheel)…. and they’re made in Canada 🇨🇦.

My favourite flavour is the Yogi (🍌, 🍐, vegetable protein, vanilla, spinach, hemp seeds, kale🥬, parsley, 🍋, hemp seeds, spirulina, stevia leaf extract,🥦, 🥕, 🍅, 🍄, and, beets).

Protein: 10g
Carbs: 23g
Fat: 5g

Add a scoop of your favorite protein powder, as well as a cup of milk of your choice (I like unsweetened vanilla oat milk), shake and enjoy!

If you haven’t already, give them a try!

https://evivenutrition.ca/

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