Samantha., Toronto, ON (2026)

04/10/2022

Pregnant women shouldn't exercise… 👀🤰🏻

If you have been pregnant or currently are, CONGRATULATIONS 🥳💛 I know during my pregnancy journey, I'd been told that "You look too big to only be X weeks," "You're never going to have your petite body again," "Having kids is a blessing but they ruin your body" and even more recently "Pregnant women shouldn't exercise." Did you ever hear anything like this?

In the past, doctors had advised women to cut down drastically or even avoid exercise during pregnancy. So this statement isn’t out of the air, but it is very outdated.
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Not only is it okay to partake in exercise, it has been proven to had a positive impact on mama and baby! Of course, please always consult your physician before activity, as everyone is different but here are some new findings:
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🤰🏻 There is no one heart rate to work towards or stay below, everyone is different. What is important to focus on is how you are feeling during exercise.
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🤰🏻 Working your abs during pregnancy is GOOD. In fact, your abdomen and pelvic floor should be strengthened during pregnancy to help with labour and recovery.
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🤰🏻 If you didn’t exercise before, you can still start while pregnant. Adding exercise to your routine can help make you feel better, combat fatigue, and help with consistent sleeps.
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If you have more questions when it comes to exercise and pregnancy, let’s chat!! 🤰🏻🐝 💛
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03/09/2022

happy international women’s day 💕

we are strongest when we work together, and cheer each other on. There is no limit to what we can achieve! Don’t let anyone tell you otherwise 💪

Tag a strong lady below that should hear this ⬇️👇✨

02/19/2022

Eating some candy doesn't make you a bad person.

Double tap if you agree!

Food guilt is a real thing. It is a strong emotion. But it is also an emotion that we can control with practice.

Grab your favourite candy, and ask yourself the following:
🍭 Did you steal this candy from a person or place?
🍭 Did you harm someone or something to get this candy?

No? Great, then you are clear and able to eat that candy, guilt-free! and when you want some candy, you eat some candy🍬😚🍭

I loosely follow the 80-20 rule. Heard of this? That means 80% of the time I ensure to eat balanced meals, but it also means that 20% of the time, I allow myself to eat a sweet or treat. And because of this, I feel no guilt, and no shame towards what I eat.

Its time we live in the moment. Its time we take back the guilt! EAT THAT CANDY!
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02/13/2022

Ever heard the term “Intuitive Eating” and been confused by the concept of it?

When I have brought up this concept to some of my nutrition clients, the assumption is that you eat whatever you want, whenever you want. And while this is true to a degree, there is so much more to Intuitive Eating than a free-for-all on any and all foods.

With my 1:1 nutrition coaching, we go through 6 key principles to help you better understand what to focus on and how to find food freedom, while working towards your nutrition and health goals. So, if you find yourself feeling frustrated or losing motivation by this concept of “intuitive eating” or feeling annoyed that yet another diet is not sticking, just remember that you aren’t fighting this fight alone (there are many others feeling the same frustrations), it takes time and consistency to find a sustainable and healthy method and way of eating, and I am here to help you!

Stop wasting time going at this alone, and lets have a chat! 🐝💛
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02/01/2022

ONE MONTH CHECK-IN…
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One full month into 2022… we did it!!! Are you still with me? Are you still working towards your goals and resolutions you set for yourself 31 days ago?
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If you are reading this, treat this as your accountability check in. Do your goals need to be tweaked?
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What’s working? Give yourself a big pat on the back for even the small accomplishments! Keep up the work, and maybe now is the time to continue to implement ways to motivate yourself!
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What hasn’t worked? First off, brush it off. We aren’t superhuman and life happens. It’s okay to make mistakes, or to have missed your goal. Now is your time to reset, and maybe set something more realistic for you and your lifestyle.
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I know you have it in you! Let’s crush 2022 together!!!!
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PS - if you are looking for help towards your health and fitness goals, send me a DM! I’m not taking clients just yet but I’m happy to provide some guidance 💛 🐝
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01/29/2022

Can you spot what’s wrong here?

2015: All I wanted was a thigh gap and a 6-pack. Think model-esque. That would give me the confidence I was looking for.

2020 (swipe): All I wanted was b***y gains. That’s what was trending and would definitely give me the confidence I was looking for.

SO — do you see what’s wrong???

Let me share what I see. I see society dictating what the “ideal body” is and that it continually changes. How is anyone supposed to keep up and live up to these expectations?? EVER??

This is why it is so important instead of trying to focus on what’s “popular” to do what’s best for YOU and YOUR HEALTH. Separating your goals from your body image. Changing the narrative from “I’ll be happy when my body looks like…” TO “I am happy and I appreciate my body.”

Drop me a 💛 if this message resonates with you!!

01/22/2022

I’m exhausted. Being a mom is exhausting. 💤
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I’m exhausted from rocking Avery to sleep. To sacrificing my own rest time so that he can get an extra 30 minutes of sleep on my chest. It’s exhausting trying to keep up with friendships and relationships. It’s exhausting putting someone else first 24/7 with no breaks, weekends or vacations.
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I continue to tell myself that this too will pass. One day I will get more than 2 hours of consecutive sleep again. One day, which will come much sooner than I know, Avery will sleep through the night, he won’t rely on me for a solid nap, he will feed himself, and hey, I’ll be the one telling him to wake up!
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And the craziest thing about all of this? Just thinking about that makes me truly miss the moments I’m in. So it’s true - I’m completely exhausted… but I’m SO grateful to have the life I do. To have my son, Avery.
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This is my reminder to you… live in the moment, and enjoy every ounce of it! Happy Saturday!
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01/19/2022

Are you following the herd? 🐑 🐑 🐑   Did you know that just 5% of a crowd can affect how the other 95% of it behaves? Who are you following that is impacting your life both positively and negatively?

Have you considered getting rid of your social media “dead weight”? Here's how it works. Take a look at who is who you follow on Instagram and unfollow 10 accounts that are not in line with your goals!

Be careful what you see on Social… Not every diet or fad or trend you see on Instagram is going to work. Not every selfie is untouched. Not every workout will “guarantee results.” Be careful who and what you surround yourself with! You deserve more than that… you deserve THE BEST! It’s 2022… time to curate the best version of yourself!
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01/12/2022

When your diet has an end date 📆, so do your results.
Wow - that's a 💣 TRUTH BOMB 🤯…

Take a look at what you're eating today. Could you eat this way for the rest of your life? Is it sustainable? When I was competing in the bodybuilding circuit, I used to eat chicken and spinach day-in and day-out. Could I imagine eating that forever? Absolutely not. I even remember bringing egg whites to a concert and eating them in a bathroom stall - they were cold and smelled like farts 😭. Or the time I brought a bag of cucumbers to a restaurant so I wouldn't feel “left out” from a dinner party, since I couldn’t possibly order anything off the menu. This is NO WAY to live. It's exhausting.

What kinds of foods would you like to be eating 12 months from now? What about in 5 years? Long term? What foods do you enjoy? Why?

Let's find a way to eat healthy, while enjoying foods we love, that make us feel good and satisfied.
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01/02/2022

It’s 2022 - are you ready?!!
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Hi friends! I'm Sam 👋… for those that are new here, or for old friends that want to catch up, I wanted to tell you a little bit about 🐝 The Fitness Hive💛, what I stand for and what you can expect here…

🐝 I believe that your health is one of the most important things in life, and that your health is more than just how you look. Its how you feel, its your mindset, its your emotions, its your environment, too. AND the list goes on.

🐝 I've struggled with eating disorders and body dysmorphia in the past, when competing in the bodybuilding circuit, but I now have a great relationship with food where I measure things based on my satisfaction and fullness, and I’m feeling as confident as ever with how I look and how I feel. Even post baby!!!

Okay, that's who I am to my core. How do I do this all? I share things through my own experiences, my clients experiences and by creating content I believe in that hopefully YOU find useful. We may not agree on absolutely everything, and our journey's may not look similar. That's okay - we can still be friends and learn and grow together. Welcome to my journey and my page. I'm SO happy to have you here.
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Now your turn - tell me something about you and your journey. Can’t wait to hear!!
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12/28/2021

THE 5 BEST MEALS TO COOK AND FREEZE
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Whether you are pregnant, a new mom, or just a regular gal looking to stock up on ready made food for winter, these meal prep suggestions are a MUST SAVE 📚 and a MUST MAKE. And hey, If you have some time off work, this is A great time to get started!!! All it takes is one Sunday afternoon of meal prep to have an assortment of healthy, ready-to-go food for when you don’t have the time to prep.
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BREAKFAST
1️⃣ Breakfast burritos
2️⃣ Egg bites
3️⃣ Smoothie bags
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LUNCH/DINNER
4️⃣ Green Monster Chicken Soup
5️⃣ Chicken Fajitas Mix
6️⃣ Turkey and veggie loaded lasagna
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Is there a go-to freezer meal you like to make? Share it below!

12/25/2021

m e r r y 💫 c h r i s t m a s 💫
f r o m 💫 m y 💫 f a m i l y 💫
t o 💫 y o u r s !

Samantha.

04/10/2022

03/09/2022

02/19/2022

02/13/2022

02/01/2022

01/29/2022

01/22/2022

01/19/2022

01/12/2022

01/02/2022

12/28/2021

12/25/2021

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