Eggplant Cauliflower Vegan Curry
Why and how to achieve quality sleep

Health Benefits of Quality Sleep

Are you exercising, eating clean and still gaining weight? As a fitness and nutrition coach, my next two questions are, how is the quality of your sleep and mindset?
Those two factors play a larger role in our health journey than we give credit for.

Coconut Spinach Butterless Chicken (dairy free)

Coconut Spinach Butter-less Chicken Recipe

“Honesty is the best policyand spinach is the best vegetable.” Popeye the sailor man Spinach is loaded with vital nutrients and minerals that our body needs to thrive (Vit K, C, Magnesium, Iron, Folate… to name a few). It’s high in fibre, an anti-inflammatory, immune booster and helps our skin glow. The benefits are numerous!…
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Finding More Energy

Energy is renewable. Have you ever noticed that the vacation you so desperately needed, didn’t actually give you more energy for your day to day tasks when you returned? Instead of looking for an escape, let’s talk about what is in our control and what is out of our control. This is key when designing our lives for ultimate energy production.

Protein Rich Tuna Cake Recipe

Recipe: Tuna Cakes

Need a protein snack or lunch in a pinch? Try these delicious pan fried tuna patties. Serving: 7-9 patties Ingredients: 2 cans(133g) of tuna drained  2 eggs ¼ lemon squeezed 7 Tbsp gluten free crackers, ground up Salt, pepper, garlic powder, herbs to season Directions: Beat eggs and lemon juice in a bowl; stir in…
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Tips for healthy meals


Creating healthy meals shouldn’t be expensive, time-consuming, or stressful. Here are our 5 top tips to creating stress-free healthy meals every day.

Resilience & Expectation

Stay In The Game For the Long Haul

We are not expected to thrive all the time, but we do need to continue to show up. Resilience means you are in it for the long haul. Utilize your energy efficiently so you stay in the game and continue to move forward.

AO1 Fitness Water Challenge

Water Challenge

MOST of us should probably drink MORE water each day to keep our bodies running at optimal performance. So, let’s hydrate and do this one week water challenge together!

Growth vs Fixed Mindset

Growth vs. Fixed Mindset

chieve more, get stronger, enlarge your skills and enjoy a life of overcoming challenges with a growth mindset, instead of staying stagnant in a fixed mindset. “People in a growth mindset don’t just seek challenge, they thrive on it. The bigger the challenge, the more they stretch.” Carol S. Dweck

How to make (or break) habits

How To Make (or break) a Habit

Want to finally create the habit of exercising consistently? Want to stop the unhealthy habit of snacking on chips? Habits are within your power to make or break and we’re going to show you how to do it simply and easily.