reDEFINE Health and Wellness

10/12/2025

Clean eating can feel daunting…but it really starts with choosing whole foods and limiting ultra-processed ones.

Start small if that’s what works for you…remove one ultra-processed item you eat often and add one whole food you’ll eat regularly. Repeat that swap each week and watch your energy, cravings, and clarity change.

If you want a simple roadmap to get started, comment ‘CLEAN’ and I’ll send my Clean Eating Guide.

10/03/2025

Lifting is done! PB on deadlift of 154lbs
Silver medal!!!

10/03/2025

The team is ready to start warming up. Lifting starts at 8:00.
Canadian Western Power Lifting Competition.

09/25/2025

Your 70-year-old self is being shaped by what you do today. Every meal you eat, every hour of sleep you get, every step you take (or don’t take) is either building resilience or creating vulnerability in your future body.

In functional medicine, we see this pattern constantly:
- Insulin resistance developing in the 30s sets the stage for diabetes and heart disease later
- Chronic inflammation from poor diet and stress accelerates cognitive decline
- Sedentary lifestyles and muscle loss in midlife predict frailty and falls in our 80s

But it’s never too late to change course.

Whether you’re 25 or 65, your body has an incredible capacity for healing and regeneration when you give it the right tools.

Start with the fundamentals:
✓ Eat real, whole foods that reduce inflammation
✓ Move your body daily - strength training is non-negotiable
✓ Prioritize sleep and stress management
✓ Build meaningful relationships and community
✓ Address root causes, not just symptoms

Your future self is depending on the choices you make today. What will you choose?

09/24/2025

The Western Canada Powerlifting competition is happening here in Nanaimo October 2-5 and they are in desperate need of more volunteers.
There are approximately 400 athletes set to compete.
Cody is competing on Friday the 3rd with his Special O team and it would be devastating for them if their lifts were cancelled due to lack of volunteers.
If you have any spare time at all over these days here is the link to sign up.

https://signup.com/go/LaJsA

Thank you very much!!

SignUp.com makes it easy to coordinate school events & classroom activities, fundraisers, snack schedules, potlucks & more!

08/20/2025

4 words that have the power to change your life!!

I
DO
IT
ANYWAYS

Too tired? I do it anyways
No support? I do it anyways

06/09/2025

I am loving this breakfast right now!!
Greek yogurt, peanut butter, berries, chopped almonds and cinnamon. Yum

05/09/2025

Your symptoms aren’t random.

They’re your body’s way of asking for help—and food can be one of the most powerful tools to respond.

From flax to sweet potatoes to salmon, the right foods at the right time can help bring your hormones back into balance.

I created a free hormone-balancing masterclass to show you exactly how to support your body with food, lifestyle, and natural rhythms—no more second-guessing.

Comment ‘HORMONE’ and I’ll send it your way.

10/25/2024

10/02/2024

And then overnight… menopause!

An emergency surgery two days ago to remove my remaining ovary has calapulted me into medically induced menopause. 🤦‍♀️
Hello Estrogen therapy.

I was quickly heading there anyway, with my hysterectomy 2.5 years ago that removed everything except this right ovary. I guess it was too lonely in there and got itself all twisted in knots. Wow the pain!

So now a new journey begins, after the physical healing from surgery that is.

As women our bodies endure so much over a lifetime. It used to be that menopause signalled that a woman was past her prime and no longer of service to society. But now we know that this time marks a dramatic shift in a woman’s body, and her brain! It doesn’t mean our life is over, it just means we have to shift.

If you are in your 40’s are you finding yourself less level-headed? Snapping at the littlest things? Do you find yourself not willing to put up with the s* you did before? Do you have difficulty getting motivated and have less joy about life? Are you re-evaluating your life, your purpose, and where you are spending your energy?

Yup! It’s all hormone related! I’ve been through it! Maybe you have too, or are in the middle of it.

And this is just some of the mental changes that occur, let’s not forget all the physical changes like thinning hair, hot flashes, night sweats, less tolerance to exercise, weight gain around the belly, dryness, loss of libido, weak nails…

Estrogen has a profound protective effect on almost every aspect of our physical and mental health, so when it starts to decline, we feel it… EVERYWHERE!

If you are noticing any of these things I mentioned please don’t suffer in silence thinking something is WRONG with you!

YOU JUST NEED TO BALANCE YOUR HORMONES!

So talk to someone today.
Get recommendations from friends or family. Speak to a gynaecologist, naturopath or nutritionist and get some answers.

09/03/2024

Big day tomorrow! I’m thrilled to share that I’m starting a new job at Anytime Fitness. I’m really excited to be working as part of a team again and getting more involved in our community. If you’re in the area, stop by and say hi! I’d love to see some familiar faces as I kick off this new chapter. Let’s stay fit and healthy together!

08/24/2024

When all the avocados you bought look like this⬇️ you make garlic avocado aioli!