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Reading a Nutrition Label and Eating Out

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Apple Brie Panini 🍎 I may have found my new favourite fall meal ☝️ I'm a BIG cheese fan (maybe even more than chocolate) so this sweet and savory combo hit the spot. You need: 🍎Apple slices (verrrry thin) 🧀Brie slices (a little thicker than the apple slices) 🍗Oven roasted chicken (either deli meat or leftover chicken breast) 🍞Sourdough bread Lay out brie cheese on the sourdough, top with sliced chicken, then the apple slices, and one final layer of brie cheese. Top with sourdough and grill in a panini maker or frying pan until golden brown.

SHOULD YOU EXERCISE WHEN YOU ARE SICK? If you're feeling nauseous, vomiting, diarrhea, headache, muscle/joint pain, fever, or other flu-type symptoms....take some time off from exercising. Your body is using its energy to fight off a virus and it doesn't need to worry about you expending extra energy through exercise. . . 💥HOWEVER, if you have mild cold-type symptoms (sore throat, coughing, runny nose) then you may benefit from participating in mild exercise. . Until you are feeling better, avoid the gym and focus on doing low intensity (walking, yoga, etc) or body weight exercises (squats, step ups, etc) in your home. On day 1 of your sickness aim for less than 20 minutes of activity and each day progress until you're healthy and back to your regular workout duration. . . 🔥In the end, whether you exercise or not is your call and it's always a good idea to listen to your body. For tips on how to stay healthy, fight illness, boost your gut health, and recover fast if you do get sick, check out the top link in my bio.

Healthier Pumpkin Pie recipe coming in hot. I'm not a huge fan of classic pie crusts and hate all the junk fillers that they throw in there so I came up with my own pie crust recipe ☝️. Made with simple, real-food ingredients that perfectly compliment the flavours of a pumpkin pie. Annnnd the pie filling is the classic recipe on the back of the can - because why mess with a good thing (#amiright ?!) You can find this recipe in my bio❤

💥ON FOOD ANXIETY AND THE HOLIDAYS💥 When I first started my nutrition journey I was obsessed with "clean eating". Eating out and holidays became so stressful and I would get anxious if I ate any "bad" food. I would pass on the cranberry sauce, avoid the sweet potato casserole, and watch everyone else eat dessert. . Fast forward a couple years and I look forward to treating myself to a big ol' plate of Thanksgiving dinner (and pumpkin pie) because nutrition is a part of my life, but it's not my whole life. . Don't get me wrong, I still eat nutritious, minimally processed foods 80% of the time, but I've learned to find balance in my diet. For over 2 years I haven't restricted myself, I've given myself the freedom of an 80-20 split. This means that 80% of the time I am eating foods that line up with my goals (protein, veggies, whole grains, healthy fats) and the other 20% of the time I eat whatever I want (wine, cider, chocolate, pumpkin pie). . It was a tough concept at first, but I kept working at and eventually, it became natural and comfortable to eat this way. Once you understand that you don't have to eat perfectly clean 100% of the time, you will start to experience freedom in the kitchen, while still seeing your body transform. No one can be 100% all of the time, but you CAN be 80% all of the time. . . .➡️One weekend or one meal won't wreck your progress or make you fat - just like one salad or one workout won't make you skinny. Maybe you'll feel a little more bloated, but that WILL go away in 12 - 72 hours. . . .➡️ Enjoy yourself, enjoy time with your family, let go of any guilt or anxiety you're feeling and get back into your fitness and nutrition routine the next day. Still feeling anxious? Send me a DM and let's chat 🤗

This Chai Loaf is good, but the Cashew Cream Frosting is a GAME CHANGER. Made with 5 clean ingredients, no processed sugars and it's so thick and creamy everyone will think its store bought. Keep your eyes peeled for this recipe going up on the blog soon 👀

Total body strength workout going downnn. These are 4 of my current favourite combo moves. My goal was to fatigue muscles, promote growth, crank up my heart rate, and challenge coordination.... mission accomplished ✔✔😅 . . 3 sets 1a. Barbell Back Squats x10 reps (not shown) 3 sets 2a. Landmine Squat - Lunge x10 2b. Landmine SA Clean - OH Press x10each side 3 sets 3a. DB Curl + Press + Sprawl + Push Up x10 3b. KB Squat : Squat Jump (2:2) x6-8 (1 combo = 1 rep) Finisher - 3 sets 4a. Pull ups xMax 4b. Skipping x30sec (Not shown)

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