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Corporate Health and Wellness coming September 2018!

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My kind of on-the-go snacking ☝️☝️ - For all my volume eaters out there...eat your fruits and veggies. They're high in water and fiber which means they take up a lot of room in your stomach, making you feel full, but they're low in calories. - For example, you can eat an entire cucumber, get yourself a nice little food baby from a full stomach, for just about 30 calories. Yep, just 30 calories. - I know that everyone will tell you to eat more fruits and veggies for their health benefits (which there are many). But if your goal is fat loss, just remember that veggies are a simple, low cost, low calorie snack that WILL help you lose fat over time (without feeling like you're starving yourself). - Aim to have a colorful selection of fruits and veggies, but don't overcomplicated it. Because any fruits/veggies is better than none. - 👉👉What's your favourite on the go snack right now??

💥Falling off the healthy train is only a problem if you never get back on. 💥 I get it, the summer is FULL and eating well/exercising may not be happening right now. - Whether it's been a week, a month, 3 months - it doesnt matter. What does, is making and executing a plan to start transforming your body and eating habits. - Start small by adding in 1 workout a week or eating protein at every meal. These small changes will fire up your metabolism and help you shed body fat and bloat, while helping you feel more energetic. - Time will pass no matter what, it's up to you how you want to use each day. So, use today to make a plan. Schedule your workouts, write down what you'll eat this week, and don't let yourself get talked out of it. - You wont feel motivated 100% of the time (no one does), but I guarantee that your body will look and feel better, if you push yourself to stay accountable and consistent with your goals. - 👉 👉 Do you want to start training in September? I'll be taking on 2 new personal training clients next month. If you're interested, send me a message so we can chat and start your transformation today. -

I'm taking advantage of this fruit season as best I can. This cooler weather has me excited for fall, but it reminded me that tank top weather and fresh fruits + veggies won't be around much longer. What are your favourite summer snacks? I'm a sucker for the crunchy and creamy combo (hence the pb and granola 😂 ) and I've been on a huge toast kick lately. Psst - I eat sourdough or sprouted grain bread (@silverhillsbakery 🙌) because our bodies can better digest and absorb the nutrients from it.

Knee pain? Try these exercises ☝️☝️☝️ Sometimes knee pain can be attributed to overactive quads and not doing enough exercises that strengthen your posterior chain (aka glutes and hamstrings). . .Most people who spend the majority of the day seated have weak hamstrings and glutes, which causes an imbalance between muscle groups. Then they go on to do heavy lifting, bodyweight exercises, or running - which can further aggravate the knee. There's nothing wrong with doing squats and lunges, in fact, they're incredibly effective exercises. Issues can arise however when quad dominant moves are performed often and aren't balanced with posterior chain exercises - this puts excess pressure on your knee ligaments, resulting in knee pain. Give your knees a break and work your posterior chain with these moves 👇 1. Eccentric Tempo Deadlift - count out a 3 second lowering/eccentric phase, then be explosive in the working/concentric phase. 2. Rear Foot Elevated Split Squat - as you lower, drive through your heel and think about pushing your hips back to the bench. This will help fire up your glutes and get your posterior chain working hard. 3. Off-Set Stance Deadlift - set up for a normal deadlift, then drag one foot back until your toe is in line with the heel of your front foot. The front foot is the working leg. Drive through the one heel and keep your back straight as your push your hips into the deadlift position. Your bodyweight distribution should be 90% working leg, 10% off-set leg. 4. Frog Hypers - lay face down with your hips resting on the edge of a bench. Place the bottom of your feet together and, with a slight bend in the knee, drive your feet up, squeezing your glutes at the top. 5. Single Leg Hip Thrust - rest your back (just below shoulder blades) on a bench, set up your feet so your knees are bent to 90 degrees, and keep your head tucked down. Lift one foot off the ground, drive through the heel of the working leg (toes should be up), and push your hips to their top "lockout". As you get to the top think about "rolling your hip bones back" to fully activate your glutes and protect your low back. (I've demonstrated this with and without resistance)

Upgrade your burger game this weekend with a Greek Turkey Burger! 🍔 . Made with feta, sundried tomatoes, spinach, and ground turkey. This will satisfy your burger cravings and you will LOVE how all the flavors come together in one healthy, handmade burger. . (Not to mention it's an easy way to sneak in a few extra servings of greens 😏). . You can find this recipe linked in my bio 🍔

💥 Strength training changed my life.💥 - It's given me so much more than physical strength. It's shown me how to appreciate and celebrate my body for the things it can accomplish. - I started strength training because I had hit, what I felt, was rock bottom. I knew it was time to be consistent and purposeful with my training. - I almost gave up, so many times I wanted to quit. The muscle soreness, the early mornings, the lack of initial progress...it was a grind at first, but slowly I started to see and feel the changes. - Yes, there have been physical changes, but what I love most is that now I view my body through a different lens. I no longer obsess over my weight or how my body looks in a bathing suit - I simply get to accept and be 100% content with myself. - 💥 Strength training changed my life because it showed that there is so much more to life than being in a perpetual state of trying to lose weight. It showed me that I could have been happy with my body at any point. - Because happiness is a result of being proud of yourself for who you are, what you've accomplished, and how hard you've fought to get there - not a number on the scale. - Thanks for reading friends. If you know someone who needs to hear this, tag them below and keep encouraging them on their journey. ❤💪

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