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World Class Health & Performance, Pickering, ON (2025)

08/22/2023

The Perfect Morning Routine For Parents

Starts the night before…

What can you do in the evening time to make your morning easier?

Meal prep? Get your clothes out the night before, ect…

If you snooze, you lose.

Make it impossible to hit the snooze button. Ie put your phone across the room.

The Power Hour
✅Attack your #1 priority right away before the kids get up
✅Only need 15-30 minutes before every one gets up

Take Care of Yourself First
✅Power hour
✅Personal development
✅Self-care

Be keen on kids routine
✅Consistent wake up time
✅Consistent breakfast routine
✅Consistent “get ready” routine
✅This will allow more structure and a more efficient morning because you can stay on schedule

Teamwork
✅You’ll save tons of time & stress

What’s apart of your morning routine that’s been a game changer for you?

05/10/2023

This is my why… what’s yours?

I know plenty of people who set big goals but never achieve them and it’s for a simple reason…

They never had a big enough why.

Your why must be BIGGER than the challenges you’re going to face while pursuing that goal.

If it isn’t, why would you face adversity and push through the tough times?

For example if your goal is to lose the spare tire around your belly, you’re going to face a number of challenges while changing your nutrition and lifestyle habits. Is your why big enough to keep you on track when the going gets tough?

Something to think about…

Hope you have a great day 😁

03/11/2023

Hey there ladies! Are you tired of squeezing into those jeans that just won't budge? Well, it's time to say goodbye to that stubborn fat and hello to a new, leaner you!

But before you go on a crazy crash diet, let me tell you, that's like trying to fit a square peg into a round hole. It just ain't gonna work!

Instead, focus on these 5 steps:

1️⃣Eat ENOUGH
The most common mistake I see with women is lack of proper nutrition.
Oftentimes women don't eat enough, as well as lack good nutrition on top of eating fewer calories than needed leads to lack of energy & focus

Your workouts are only as good as your recovery and your nutrition is a big part of that recovery!

2️⃣Add Strength Training
STOP avoiding strength training because you think you’re going to get big and bulky, I promise you won’t. It’s not that easy.

I recommend strength training a minimum of 2x a week.

3️⃣Manage Your Stress!
What are your top 3 stressors?

What are your top 3 stress managing activities?

Most women answer the first question quickly, but not the second. That’s because most women don’t actually do anything to manage their stress.

I recommend practicing managing your stress daily, and if not daily most definitely weekly!

4️⃣Prioritize Good Sleep Habits
Sleep is the most underrated element in achieving fat loss. Disrupted sleep increases your stress, your cravings, your fat storage capabilities and decreases your fat burning capabilities, brain function, ect..

5️⃣Walk More
Even if you train 5x a week for an hour, that's only 3% of your week…

So most of your results are going to come from the other 97% of your week spent outside of the gym: Nutrition and Lifestyle.

You’re going to have to get active outside of the gym. 10 min walks are a great place to start!

It would be nice to say that the best way to lose weight is to eat less and exercise more, but it’s not always that simple. Consider these 5 steps to ensure that you lose those unwanted pounds quickly and keep them off!

01/30/2023

🧋Want to give your coffee an extra protein pick-me-up?

This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through 💪

Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time!

And yes, before you freak out… there is frozen cauliflower on the ingredients list.

I promise, it’s a great way to sneak veggies into your smoothie and you won’t even taste it.

**NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too!

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Now for the recipe!

Mocha-Banana Coffee Smoothie
(serves 1)

¾ cup (180 ml) cold brewed coffee
¼ cup (30 ml) unsweetened non-dairy milk (more if necessary)
½ cup (55 g) frozen cauliflower florets
1 medium frozen banana, chopped
½ Tbsp cacao powder
½ tsp vanilla
1 scoop chocolate protein powder (optional)
2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)
Pinch of sea salt

Place all of the ingredients in a high-speed blender and blend until smooth. Pour into a glass and enjoy!

(Tag me with a pic if you make it! 🙌 )

12/20/2022

Are you someone who struggles to stay on track with your nutrition and workouts during the holidays?⁣
⁣
The problem isn’t your will power⁣
Or lack of discipline⁣
Or even a lack of motivation ⁣
⁣
The problem is that you don’t have a Holiday Health Plan…⁣
⁣
The 𝟒-𝟑-𝟐-𝟏 𝐇𝐞𝐚𝐥𝐭𝐡 𝐏𝐥𝐚𝐧 is a bare minimum that will produce great results without causing massive stress or time constraints. ⁣
⁣
4 Workouts per week⁣
- 15-30 minutes of exercise - if you’re already telling yourself that you can’t make 15-30 min’s 4x a week work, you've got a bigger problem...
- Eliminate the excuses⁣
- This MUST go in the Weekly Calendar before anything else⁣
Find a routine that works for you and try it for 4-6 weeks before changing anything. It would be weight training, biking, jogging, yoga, ect….⁣
⁣
3 Well Balanced Meals Per Day⁣
- You can’t out train poor nutrition⁣
- Focus on consistency ⁣
⁣
2.5 Liters of Water Per Day⁣
- Most people are chronically dehydrated⁣
- Drink 2 glasses of water upon awakening ⁣
- Replace liquid calories with water - ie if you drink 4 cups of coffee per day replace 2 cups of coffee with 2 glasses of water⁣
⁣
1 Walk Per Day ⁣
- Game changer for my clients⁣
- How often have you been sitting at your desk the entire day? It could be 4-6-8 hours that you’re sitting ALL day. If you save 15 minutes for a walk it can make a BIG difference, you will increase your mood, burn more calories, decrease stress, ect…⁣
- Set an alarm on your phone so you remember to take a 15 min walk ⁣
⁣
What do you struggle with the most during the Holidays? Workouts or Nutrition? Let me know in the comments below and I’ll send you over a FREE resource to help!⁣

12/15/2022

What did you do this year that you’re PROUD of?

A lot of times we are so focused on what’s ahead, that we don’t take time to acknowledge how far we’ve come!

It’s time to turn that around.

There’s an old Chinese proverb that says:

Tension is who you think you should be. Relaxation is who you are.

Pretty profound when you think about it, right?

In our everyday routine, we get caught up in all the things we think we SHOULD do …

Or the things we should have done BETTER …

Or how we will change things so next time they will be MORE EFFECTIVE.

What if, instead, you looked back on the past year and asked yourself:

What did I do that I’m proud of myself for? What did I CRUSH this year?

Here are a few questions to help jog your memory about this year’s “wins”:

What big challenge did you take on?
What new thing did you try?
What did you do, even though it scared or intimidated you?
What hard decision did you make?
What did you start doing to move forward?
What did you STOP doing, that was holding you back?
What did you try, fail at, and then try again?
How did you step out of your comfort zone?

Take some time to think about the things from 2022 that make you proud. It’s important to acknowledge your achievements!

This isn’t just a feel-good “fun” exercise.

When we challenge ourselves – when we do things that make us proud – we build something called “self-efficacy.”

That’s a HUGE trait to have. It’s a special kind of confidence that means you know you can count on yourself.

There’s nothing more empowering than that!

Let me know what YOU are proud of this year – comment below or send me a DM. I want to hear about it!

12/10/2022

Do you find the holidays stressful?

It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”...

18% of them classified them as “very stressful”!

The good news?

You can conquer both areas – you just need a roadmap.

Thriving Through the Holidays Checklist

✅Make your plans TODAY.
If you love last-minute shopping, leave a couple of small things undone, but get all the big things handled ASAP … and make packing or organizing lists if your holidays involve travel or entertaining.

✅ Make time for movement EVERY DAY, no excuses.
This will help you destress, sleep better, and boost your energy, metabolism, and immune system.

✅ Eat till you’re satisfied (not stuffed!).
Decide NOW that this will be your plan of action!

But still enjoy the “worth it” favorite holiday treats.

✅ Make time for sleep.
A rested body & mind = better mood, less stress, and more vibrant health.

✅ Go outside for some fresh air and sunshine every day.
This is a proven stress-buster!

✅ Create a fallback plan.
I talked about this a few weeks ago but it’s worth bringing up again. Things will go sideways at some point. But when you have a plan, you won’t stress out when it happens.

✅ When you boil your to-do lists down to the actions that really make a difference – and eliminate the things that don’t – it’s amazing how much you can accomplish...

WITHOUT the stress.

This is the same approach we use with our clients. We create a roadmap of the BEST actions that will propel them toward their goals.

Want to know how this approach can help YOU lose weight for the new year?

Comment down below STRESS and I’ll send over all the details about my coaching program.

Here’s to less stress and more of what really matters!

Make it an amazing day!

12/02/2022

What’s your goal for this month?

Lose fat?
Gain muscle?
Maintain current body weight?
Improve how you feel (energy, sleep, digestion, stress, ect)?

Wait… You don’t have a goal for the next 30 days?

You should…

Every 30 days you need to reassess where you’re at and set new goals to match your ambitions!

Then set up an ACTION PLAN to achieve those goals.

This helps you build MOMENTUM and is a great way to crush your goals month after month!

Imagine a year form now having accomplished 12 of your goals with ease…

Set your goals today & set up an action plan!

If you need help with the action plan send me a DM saying “HELP” and to learn more about my new coaching program

11/19/2022

𝐓𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝐎𝐍𝐋𝐘 𝟓 𝐤𝐞𝐲 𝐜𝐨𝐦𝐩𝐨𝐧𝐞𝐧𝐭𝐬 𝐢𝐧 𝐥𝐢𝐟𝐞 𝐰𝐞 𝐜𝐚𝐧 𝐮𝐬𝐞 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐝𝐞𝐩𝐨𝐬𝐢𝐭𝐬 𝐢𝐧𝐭𝐨 𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐛𝐚𝐧𝐤 𝐚𝐜𝐜𝐨𝐮𝐧𝐭.⁣
⁣
•Macronutrients (proteins,fats, and carbs)⁣
•Micronutrients (vitamins & minerals)⁣
•Hydration (good quality water & electrolytes) ⁣
•Air⁣
•Sleep⁣
⁣
Looking at that list, how good is your health bank account looking?⁣
⁣
For most it’s not looking too good right now....⁣
⁣
For example, most people:⁣
•Don’t eat enough good proteins & fats while overeating fake processed carbs.⁣
•Don’t eat enough vegetables, missing out on vital vitamins & minerals⁣
•Don’t drink enough water or a good electrolyte intake⁣
•Are surrounded by air that’s filled with toxins from cars, smog from factories, ect...⁣
•Don’t get 7-9 hours of good quality sleep ⁣
⁣
Without making consistent deposits into your health bank account you bet your money you’re going to be feeling pretty sh*tty.⁣
⁣
I’m talking about waking up tired, not being happy, horny,or having a thirst for life & vitality. ⁣
⁣
So if you haven’t been focusing on your health bank account deposits, I’m sure you know the saying…⁣
⁣
The best time to plant a tree was 20 years ago, the second best time is 𝐍𝐎𝗪.⁣
⁣
Out of the 5 key components where do you need to start making more deposits? Comment down below!⁣

11/15/2022

5 Reasons I NEVER Skip a High Protein Breakfast

Before I knew this secret my breakfast consisted of things like your typical breakfast sandwich, oatmeal, cereal, ect…

but I never felt full or satisfied, I never felt energized by what I ate, and was usually craving something a couple hours later… That is until I started eating a High Protein Breakfast consistently!

And here’s 5 reasons why:

1️⃣Enhances weight loss. One study showed that after 8 weeks of a high protein breakfast, they had 65% greater weight loss, a 34% greater reduction in waist circumference & a 16% greater reduction in body fat! Studies have demonstrated that breakfast skippers are more likely to be overweight, and tend to make poorer food choices throughout the day.

2️⃣Eating a high protein breakfast improves appetite control & regulates blood sugar. Regulating your blood sugar is CRITICAL for a lean waist & long-term health.

3️⃣Helps you make better food choices for the day. Research has shown that the first meal of the day affects food choices & calorie intake throughout the day. Those who had higher protein intake in the morning made better food choices throughout the day and ate less calories.

4️⃣The key to your brain! Keeping your blood sugar regulated means you’ll be able to think better & more clearly during the day. You’ll be more focused on the task at hand. Research has shown an improvement in focus & memory in breakfast eaters.

5️⃣Better Muscle & Strength Gains. In general, people consume way less protein at breakfast than other meals. A study from Japan, investigated what happens when a group of young men balanced out their protein throughout 3 meals of the day. After 12 weeks, they gained significantly more muscle while getting stronger, compared to the group who had a low protein breakfast.

My two favorite high protein breakfasts are the Meat & Nuts breakfast and Protein Pancakes.

What's your favorite way to get protein in, at breakfast? Let me know in the comments below!

11/07/2022

Most people have a general idea of what a healthy meal looks like, the real challenge is consistently eating healthy meals in your day to day life…

I’m talking about eating healthy meals while waking up or getting home late from work. Maybe your toddler spilled all over the floor again. Or your days just aren’t going as planned.

With the following meal prep strategies, I teach my clients exactly how to have healthy food ready when they need it!

Strategy #1: The Double Big Prep
Plan by looking at the week ahead and decide which days/meals you will need to prep for (5 min’s)
Jot down ideas for your pre-prepped meals. Keep this simple; nothing 5-star. There are plenty of delicious 5-ingredient recipes! (15 min’s)
Shop for ingredients (45 min’s)
Cook meals for the next 3-4 days (60-90 min’s)
Store it conveniently (15 min’s)
Repeat in 3-4 days

Strategy #2: The Daily Prep
Plan by looking at the day ahead and decide which meals you will need to prep for (2 min’s)
Jot down ideas for your pre-prepped meals. Keep this simple; nothing 5-star. There are plenty of delicious 5-ingredient recipes! (15 min’s)
Shop for ingredients (45 min’s)
Cook meals for the next 3-4 days (60-90 min’s)
Store it conveniently (15 min’s)
Repeat tomorrow

Strategy #3: The Delegation Strategy
Don’t have time to invest in prepping your meals? Invest your money instead, many grocery stores now offer grab & go meals. Think salad bars, single portioned meals, ect..
There are also many meal prep companies that will prep your meals for about $9-$15 per meal - simply google “healthy meal prep service” in your area and see what pops up

BOTTOM LINE: Do what works best for YOU - YOUR life and YOUR goals.

Want help becoming the healthiest, fittest, strongest version of you? Send me a DM saying “ALL IN” and I’ll send you over all the details about my coaching program.

11/06/2022

Don't continue to guess with the same failed dieting cycle, instead assess...

The Metabolic Balance Assessment looks at the 5 Hidden Metabolic Centers...

1️⃣ Hormones
2️⃣ Gut Health
3️⃣ Sleep
4️⃣ Detoxification
5️⃣ Inflammation

When there is an imbalance in one or more of these areas our body’s become much better at storing fat, then burning it.

This assessment takes the guesswork out of your results!

Imagine knowing exactly what to eat, what supplements to take, and how to train based on your Metabolic Profile so you can finally get the body you’ve always desired (and keep it!)

No more:
▪︎1200 calorie diets
▪︎Boring cardio sessions
▪︎Failed dieting cycles
▪︎Wasted time in the gym with workouts that don’t work

Which of the 5 Hidden Metabolic Centers are keeping you holding onto stubborn body fat?

Send me a DM saying “ASSESSMENT” if you want to find out!

World Class Health & Performance

08/22/2023

05/10/2023

03/11/2023

01/30/2023

12/20/2022

12/15/2022

12/10/2022

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11/19/2022

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11/07/2022

11/06/2022

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