Peak Santé, Pointe-Claire, QC (2025)

08/01/2025

U21 Girls from Quebec ready to Trick!
U21 World Waterski Championships
Calgary, Alberta, Canada

08/01/2025

Canmore, Alberta
Great spot. Lunch with a view (thank you Blais!) Lovely day! 😎🙌

03/22/2025

Still craving sweets ?

Here’s how to break sugar cravings without giving up what you love!👇

After a period of over-indulging in sweet treats, your body might still be stuck in sugar-craving mode.

It’s not just in your head—overindulging in treats can create a real cycle of dependency.

↪️ Sugar activates the brain’s reward system
↪️ Making you crave more, especially after days, weeks, or months of indulging

But breaking free doesn’t mean you have to deprive yourself. Here’s how to reset and crush those cravings the smart way:

1️⃣ Pair protein with carbs
When you eat carbs alone (like bread or fruit), they can cause a spike-and-crash effect on your blood sugar, leaving you reaching for more sweets. Pair them with protein (like an apple with almond butter) to stabilize your blood sugar and keep cravings in check.

2️⃣ Swap processed sweets for whole-food treats
Instead of reaching for candy or cookies, satisfy your sweet tooth with natural options. Try dates, frozen grapes, or dark chocolate (70% or higher).

3️⃣ Add healthy fats to your meals
Healthy fats like avocado, nuts, seeds, or olive oil can keep you full and satisfied, preventing those post-meal sugar cravings. Add half an avocado to your lunch or drizzle tahini over your veggies to curb that sweet tooth before it starts.

4️⃣ Focus on satisfying meals
Cravings often stem from meals that lack balance. Create meals that include protein, fiber, and healthy fat to keep you satisfied for hours. For example, grilled chicken with roasted sweet potatoes and grilled asparagus makes for a satisfying plate that won’t leave you reaching for dessert.

5️⃣ Set yourself up for success
It’s not about never having sugar again—it’s about rebalancing your body. Start with these strategies to cut the cycle, and if you want a sweet treat, make it mindful and intentional.

Sugar doesn’t have to control you... it’s all about giving your body the nourishment it really needs.

➡️ Save this post for the next time a craving hits, and share it with someone who’s ready to reset from indulging in sweets.

03/21/2025

Have you gone through a period of indulging..

It happens to all of us!

After the holidays, a vacation, or months of cold days, indulgent meals, disrupted routines, and perhaps a bit more sugar and less sleep than usual, it’s no wonder to feel out of balance.

It’s that awkward place where your body and mind are craving a reset, but actually getting back on track feels overwhelming.

The truth is, many of us approach that post-indulgence period with all the determination in the world, only to get tripped up by common mistakes that make it harder to bounce back.

Common mistakes when trying to reset are:

1️⃣ Drinking too much water without replenishing electrolytes. Overhydration can deplete your body of essential minerals, leaving you more tired than before.

2️⃣ Skipping carbs (or even meals) completely. Your body needs healthy carbs for fuel, especially if you’ve indulged in lots of sugary treats.

3️⃣ Over-relying on supplements instead of focusing on real, whole foods that provide lasting nutrition.

The good news?

Fixing these mistakes is not always easy... but its actually quite simple!

➡️ Start with one easy habit to shift starting this week, and keep adding from there.

Ready for a reset ? Let us know what turn-it-around habit you plan to start with this week ⤵️⤵️⤵️

03/20/2025

Feeling like your energy tanks out every afternoon?

You’re not imagining it! Those mid-afternoon slumps can feel like a brick wall between you and your productivity.

Whether it’s struggling to stay focused at work, fighting the urge to nap, or reaching for that third cup of coffee, it’s frustrating to feel like your energy just disappears halfway through the day.

But here’s the good news: those energy crashes, while common, don’t have to be your norm.

They’re often your body’s way of signaling that something needs a little extra attention. Whether it’s blood sugar imbalances, dehydration, or even the way you’re fueling your day.

Here’s a step-by-step guide to beating brain fog and feeling energized every day:

1️⃣ Start your day with protein-packed meals.
2️⃣ Stay hydrated with strategic water intake.
3️⃣ Get sunlight and move your body mid-morning... 5-min will do it!
4️⃣ Eat a balanced, blood-sugar-friendly lunch.
5️⃣ Take a 5-20 minute walk after lunch to keep energy stable.
6️⃣ Skip the afternoon coffee and try matcha or green tea instead.
7️⃣ Work with a coach or practitioner for personalized strategies to sustain your energy all day if you need some guidance.

➡️ Tired of dealing with daily brain fog and fatigue?
Comment ME to learn more about how I can help support you.

03/19/2025

Feeling overwhelmed by all the morning routine advice out there? 🤯

You’re not alone. It can feel like every expert is telling you to wake up at 5 AM, meditate for 20 minutes, journal your intentions, workout, drink a green smoothie, and somehow still have time to work out—all before starting your day.

It’s a lot. And honestly? It’s easy to feel like you’re failing before you even begin.

But here’s the thing: creating a morning routine that works for you doesn’t have to be complicated. It doesn’t have to look like anyone else’s routine.

The secret isn’t about cramming in as much as possible or striving for perfection. It’s about finding a few small, simple habits that align with your life and help you start your day feeling grounded and energized.

In fact, it’s the simple, consistent habits that make the biggest difference.

Here’s a sample 5-step formula to get you started with building a morning routine that fuels your mind, body, and soul to jumpstart your performance for the day.

1️⃣ Hydrate as soon as you wake up.
2️⃣ Move your body for even just 5 minutes.
3️⃣ Set a clear intention for the day.
4️⃣ Eat a balanced, blood sugar-friendly breakfast.
5️⃣ Protect your time by keeping your mornings sacred, even if it’s just 5-10 minutes of ‘you’ time.

The best part? You can make this your own—whether you’re a busy professional or someone who loves slow mornings.

➡️ Ready to create your perfect routine?

What’s a nonnegotiable part of your morning routine ⬇️⬇️⬇️

03/18/2025

Is *THIS* common morning routine stealing your nutrients?

When you drink coffee on an empty stomach, it can:

❌ Deplete key minerals like magnesium and zinc.
❌ Spike cortisol and disrupt your blood sugar.

Leading to less energy and hindered performance later on in the day.

Here’s how to enjoy your coffee without the downside:

✅ Pair it with nutrient-dense snacks (think boiled eggs, avocado toast, or nuts).
✅ Add adaptogens like reishi or ashwagandha to balance stress hormones.
✅ Wait 30 minutes after eating to enjoy your first cup.

You don’t have to quit coffee—you just need to be smarter about how you drink it.

Ready to level up your mornings?

What’s your favorite way to enjoy coffee? Share in the comments below or tag a fellow coffee lover who needs these tips!

03/17/2025

If you could undo one of your stress inducing and energy sabotaging habits, what would it be? 🤔

Let’s talk regrets and resets!

Thinking into my health and lifestyle habits, I can’t help but think about one habit I wish I hadn’t fallen into (over and over again...)

For me, it's staying up too late at night to "get just one more thing done" to get ahead of my next day...

At first, it seems harmless... "I'll feel fine tomorrow" and "I’ll fix this habit tomorrow” kind of mindset, promising myself I will go to bed earlier the next day. But day after day, as I fall deeper and deeper into the cycle, I am feeling the effects :

❌ low energy
❌ foggy focus
❌ and just a general sense of not showing up for myself the way I wanted to.

Here’s the message: Small habits add up over time. Whether they are good ones and not so positive ones.

Whether it’s a late-night working on a bus file or Netflix binge that turns into a routine or skipping that workout “just for today… " that turns into a month,
or the unchecked stress that sneaks up on us because we are not carving out the time for self-care... Suddenly, we have carved a path that’s much harder to redirect.

Here’s the good news—we don’t need to be perfect to move forward.
Reflection is powerful, and undoing those patterns starts with awareness.

🌟 Start making some mindful choices.

Develop a mindset that says:
"Progress isn’t about being flawless—it’s about being intentional."
And undoing those habits starts with one small step toward the better.

So, let’s do this together:
❓What’s one health habit you’d undo if you could?
❓What’s one thing you’re committing to do to reset and grow?

Share it in the comments below and let’s create a fresh start together. 🌟

03/09/2025

Open Trick Prelims
Moomba Masters Tournament
Melbourne, Australia

Prelims didn’t go quite as planned for Hannah this time around but she was surrounded by her power people, brought her A game, and went for it. Living the Moomba experience, love for competing, and having a blast!

Super proud of her attitude, growth mindset, finding the silver lining, and motivation to get back to work!

And most of all, her gratitude for the privilege of all these unbelievable experiences.

Congrats to all the awesome athletes and we will be cheering on all who went thru to the finals on Moomba Monday 💪🥳

Big thank you to the organizers, officials, broadcasters, and nautique boats for this awesome annual tournament!

Big appreciation for and and drewrosscan and for her coaches and .ski.

And finally, her sponsors ,

03/05/2025

The Stoned Cow Cafe
The story behind the naming of this cafe (and change made to the artwork) was inspired by a Canadian 🇨🇦🇳🇿

Delicious coffee and homemade GF treats 😋

02/27/2025

Trick Prelims 🇨🇦🇳🇿
2025 University World Championships

02/27/2025

Your detox toolbox 🌿
5 things you didn’t know you needed
(no juice cleanses required!)

Think detoxing means starving yourself on a liquid diet? Think again🚫

Your body already has incredible built-in detox systems—your liver, kidneys, skin, and lymphatic system are the real MVPs.

But modern life can overwhelm these systems, and that’s where supporting them comes in.

Here’s how to build a detox toolbox that actually works (and won’t leave you hangry):

1️⃣ Dry brushing
This ancient practice stimulates your lymphatic system, helping to move waste out of your tissues. Use a natural bristle brush on dry skin before your shower for smoother skin and improved circulation.

2️⃣ Epsom salt baths
Soaking in Epsom salts floods your body with magnesium, which helps calm stress, relax muscles, and support detoxification pathways. Bonus: It’s a great excuse to take a break from the chaos!

3️⃣ Hydration tracker
Staying hydrated is non-negotiable for detox. Water helps your kidneys flush toxins and keeps your lymphatic system running smoothly. Use a tracking app or a fun water bottle with markers to make hydration second nature.

4️⃣ Stress-relief apps
Stress equals cortisol overload, which leads to sluggish detoxification. Tools like meditation or breathwork apps (think Calm or Headspace) can lower stress levels, helping your liver and digestion function at their best.

5️⃣ Cruciferous veggies
Okay, this isn’t a tool, but it’s a game-changer! Foods like broccoli, kale, and cauliflower boost glutathione production—a powerful antioxidant that supercharges your liver’s detox capacity.

➡️ Skip the gimmicks and set up your body for real, lasting health.

What’s going in your detox toolbox these days?
Let me know below ⬇️ ⬇️ ⬇️

⁠ ⁠

Peak Santé

08/01/2025

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