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Simplicity Wellness, Winnipeg, MB (2025)

04/02/2024

WALK YOUR WAY TO LONG-LASTING HEALTH

Movement is one of the Four Pillars of Metabolic Health - the keys to staying fit, happy, and healthy long into your old age. But getting started can be intimidating.

You don’t need to squeeze yourself into spandex or buy a gym membership to reap the benefits though. Let me tell you how to get started.

Walking.

It’s that simple.

Spending more time moving and less time sitting yields huge benefits for your physical and mental health, your fitness, and your physique.

Until you have a consistent walking habit, you shouldn’t give a second thought to supplements, macronutrient splits, fat oxidation, progressive overload, ketosis or any number of other more advanced concepts.

But how many steps should you target?

This real world study of 6,042 American men and women over 4 years found that risk of several major chronic health conditions, including diabetes, high blood pressure, obesity, major depressive disorder, gastroesophageal reflux disease, and obstructive sleep apnea decreased as daily steps increased.

The risk reduction for high blood pressure and diabetes plateaued between 8,000 and 9,000 steps per day, whereas obesity and depression risk continued to decrease at step counts well over 10,000 per day.

Increasing daily step count through brisk walking is the first step of my 4-phase Metabolic Movement Protocols. My most successful clients consistently average 8,000 to 10,000 or more steps per day.

Getting fit and improving your health doesn’t have to be complicated:

✅Track how many steps you’re currently getting.
✅Build up your baseline until you’re averaging 8000+ steps per day.
✅Get outside as often as possible: 20-30 minutes per day most days of the week
✅Continue for the rest of your (likely to be longer) life

How do you fit walking into your day? What’s your average step count? (If you don’t know, track it for a few days and let me know.)

03/07/2024

WHAT WILL IT TAKE FOR YOU TO CHANGE?

Making a commitment to change can be terrifying. But eventually the pain of staying the same needs to outweigh your fear of change.

Before I made a commitment to taking action, I hoped and dreamed that somehow I would wake up one day as a different person… that the fat I carried around my midsection and the paralysis I felt in my soul would have melted away overnight.

I was 40lbs overweight, sedentary, eating mindlessly, sleeping poorly, drinking too much, and most importantly… the person I saw in the mirror didn't match who I wanted to be.

It felt like I had already put in so much effort.

But thinking and learning are NOT acting and doing.

And hoping and wishing don’t lead to change.

So I reluctantly committed to not accepting the status quo. I started on the uneven, difficult road to change.

I was scared. I failed multiple times. I gave up. I started again. I learned from my mistakes. I stuck with it.

It took time but I transformed not just the vision I see when I look in the mirror but also the person who lies behind those eyes as I can now meet their gaze.

In transforming my body, I also changed my mindset and belief of what was possible.

The discipline I developed advanced my career. I started on a journey of self discovery that will never end.

If you want your life to change, you need to commit to changing it. One step at a time.

I’ve opened up a few new spots in my client roster for busy professionals in their 30s, 40s, or 50s who are ready to stop wishing for change and who are ready to make it happen.

If you’re ready to take action and find new levels within yourself, DM me “CHANGE”.

03/04/2024

THE 4 MOST IMPORTANT HABITS TO LOSE FAT AND IMPROVE YOUR HEALTH

A lot of gurus draw attention by focusing on exotic foods or supplements, bizarre exercises, and daily routines that take 18 hours to perform. If you want REAL CHANGE, do NOT waste time with these “optimizers”.

Take action, starting today. Here’s how.

Here are the 4 most important habits that will transform your life:

✅FOOD: Track your calories and protein each day. You don’t need to do this forever. Even a couple weeks will give you tremendous insight into your eating habits and inform your future decisions.

✅MOVEMENT: Walk 8,000 to 10,000 steps per day. Yes, strength training is important. Sure, intervals help you torch fat. But nothing will improve your mental and physical health the way a simple, sustainable walking habit will.

✅SLEEP: Stick to a consistent sleep and wake schedule, even on the weekend. Ideally you’d also get 7-9 hours of sleep but simply being consistent will maintain your circadian rhythm and boost your energy and focus.

✅EMOTIONAL WELLBEING: Practice mindfulness meditation for 5-10 minutes per day. Mindfulness will make you a better parent and partner, more effective in your career, and better able to stick with the other habits above when your schedule gets crazy.

But these highly impactful habits - the core of the Four Pillars of Metabolic Health - only work if you commit to MAKING TIME and TAKING ACTION.

If you aren’t willing to carve out even the small sliver of each day needed for these habits and to actually carry them out, you’ll continue to spin your wheels.

And time is the one resource you can’t get back.

The 80% plan followed 100% of the time is superior to the 100% plan followed 25% of the time.

TAKEAWAY: Progress over perfection. Do less, but better. Action beats contemplation.

Start today.

If you found this post helpful, like, comment, and share. And please follow me for actionable tips on how to live a healthy, sustainable, examined life.

03/04/2024

DM me READY to discover how successful people:
✅Lose weight and keep it off
✅Stay out of the doctor’s office
✅Supercharge their energy, productivity, and emotional wellbeing

Forget about:

❌Restrictive, fad diets
❌Feeling hungry all the time
❌Unproven "superfoods" and supplements that burn your money rather than your fat
❌Spending endless hours in the gym or pounding the pavement …

>>> In fact, no gym membership is needed with this simple, sustainable approach.

It’s all about focusing on the FEW things that REALLY matter…
…and ignoring the rest of the nonsense out there on the internet.

Take back control of your health and your life to become a better parent, better partner, and achieve more in your career.

My TOTAL TRANSFORMATION PROTOCOL is the last “diet” you’ll ever need. It’s not really a “diet” at all. It’s a lifestyle based on my 15 years as a nationally-recognized pharmacist, certified diabetes educator, and health transformation specialist.

It’s the approach I used to completely change my life.

And the principles of THE TOTAL TRANSFORMATION PROTOCOL are now available in my FREE guide to sustainable fat loss, increased energy, and metabolic health.

It lays the foundations for a lifetime of good health and is simple and easy to get started.

🌟DM me READY to receive your FREE guide.

03/03/2024

DO YOU HAVE MORE LEFT IN YOU THAN YOU THOUGHT POSSIBLE?

My heart was racing, a vein in my forehead throbbing, my entire body tense. I was terrified but I pushed all conscious thought from my mind. I took two steps back out of the rack and descended into “the hole” with 400 pounds on my back for the first time.

Maybe 20 seconds later, I re-racked the bar, and staggered over to a nearby bench to sit down and catch my breath.

I had squatted 400 pounds for the first ever time. For five grueling reps that seemed like they took an eternity.

My son, who had invited me to come to the gym with him that day, later said that the first rep was enough of a grinder that he didn’t think I was going to get even that first one. But I pushed through four more after it. Quitting was not an option.

You might think back to times when you’ve been up against your limits.

A big project at work. Getting through the first year of parenthood on no sleep. Finishing your dissertation. Training for a half marathon.

Pushing the boundaries of what you’re capable of is how you grow…
How you become a role model to your children…
How you look yourself in the mirror in the morning…

If you don’t push your boundaries, how will you ever know what you’re capable of?

I’m reminded of a bottle of facial moisturizer I almost didn’t bring on vacation in November because I was worried it wouldn’t last the trip. I still haven’t quite pumped the last drops from it after four more months of daily use.

I underestimated it. Don’t make the same mistake with yourself.

If you don’t squeeze yourself for every last drop of effort, how can you ever say that you left it all out there and have no regrets?

If you’ve been considering making changes to your lifestyle but aren’t confident you can stick with it, try.

If you’ve been struggling to maintain the progress you’ve made and feel like it’s on the verge of slipping away, keep pushing.

And if you feel the urge to pack it in because it’s starting to feel tough, now is the time to find out what you’re capable of. Keep going.

You’ve got another rep left in you. And another after that. Keep going.

02/28/2024

Yesterday, I briefly appeared on City News to discuss the potential implications of a program. While support reducing financial barriers to medications, there are a lot of concerns with how this program will roll out.

National Pharmacare needs to satisfy these 5 main principles:

✅Equity - are we supporting those who most need help
✅Timeliness - what are the operational impacts and how does this affect new drug releases in Canada
✅Appropriateness of therapy - how are pharmacists activated to ensure the right person gets the right drug and actually achieves improved health outcomes
✅Affordability - what are the impacts to the public purse and who are the stakeholders who financially benefit
✅Sustainability - financially and operationally, how does this program last the test of time

We know that the Canadian healthcare system struggles to provide care to all in a financially sustainable manner. But over the past decade, attempts to rein in healthcare costs have largely fallen on the backs of community pharmacy, where severe cuts to dispensing revenue have threatened staffing and the availability of frontline services.

In Manitoba, where we lag far behind the rest of the country in terms of authorizing and funding pharmacists to practice to the full extent of our training, our health system is in shambles.

Community pharmacy offers 1100+ frontline professionals operating in 460 points of care across more than 90 communities. We can can help improve access to quality and timely care.

But we can't do that if we are not given a seat at the table as national pharmacare is implemented. And we can't do it without a commitment to supporting us practicing to the full extent of our capabilities.

National pharmacare is an important opportunity to improve healthcare for those who need it the most. But the devil is in the details and Canadians should be watching closely and asking questions as the process of rolling it out occurs.

Pharmacists Manitoba

02/28/2024

ADD THIS TO YOUR MEALS TO TORCH INSANE AMOUNTS OF BODY FAT

My eyes were tearing. My brow sweating. I started to pant. I frantically looked for something to calm my pain. A traumatic accident?

No, just breakfast when I accidentally added a few too many drops of a new condiment brand I hadn’t tried before.

If you’re looking for a simple food swap to help burn body fat and liven up your meals, look no further than hot sauce!

Hot sauce contains the active component capsaicin, which creates the spicy flavour.

Capsaicin has been linked to increased metabolism and it can raise the body’s temperature, stimulating thermogenesis, the production of heat. (As anyone who has dug into a basket of ghost pepper wings knows all too well.) This increase in metabolic rate may burn more calories.

The heat and spiciness of capsaicin can also suppress appetite, causing you to feel full sooner and control your food intake.

Capsaicin may also promote fat oxidation, the process of breaking down fats. In combination with a balanced diet and regular physical activity, it may boost your fat burning efforts.

And the number one reason why hot sauce helps you torch body fat….?

It’s virtually calorie-free. You can load this stuff on your food as thick as you can tolerate and it’s basically ZERO in the calorie column.

Barbeque sauce? 30 to 70 calories per serving
Ketchup? 35 calories per serving
Ranch sauce? 80-160 calories per serving

Most hot sauces…? 0 to 20 calories per serving

Honestly folks, you can ignore the clickbaity headline and the thermogenesis and fat oxidation. These have a minor effect at most.

Hot sauce supports fat loss for one reason. It makes your meals flavorful and fits better in your personal energy budget.

Don’t get caught up in superfood nonsense. Stick with the basic principles of the Four Pillars of Metabolic Health and get simple, sustainable results.

When you eat food that you love and which fits within your body’s needs, you’ll feel fuller, enjoy life, and change your body.

What’s your favorite hot sauce? And why do hot sauce companies name their products like escapees from the insane asylum?

Let me know in the comments.

02/27/2024

It's Shingles Awareness Week and Global Winnipeg was kind enough to give me airtime to help share information around what shingles is, common misconceptions, and how to prevent getting it.

Shingles, a reactivation of the virus that causes chicken pox, will affect 1 in 3 Canadians over 50 and causes a nasty, itchy rash that can leave scars. It is often accompanied by nerve pain that, in up to 30% of cases, can last weeks or months and occasionally for years.

Treatment includes antiviral medications and supportive care but the best option is prevention.

The shingles vaccine, a 2-dose series, is among the most effective vaccines available, with a vaccine efficacy of about 90% and duration of effect for at least 10 years.

It's not currently covered in Manitoba, although 5 other jurisdictions along with the federal NIHB and Veterans Affairs programs do cover it.

But even if you face out of pocket costs, it's an investment worth making.

And Pharmacists Manitoba has been pushing for in our province to be able to offer and administer the vaccine without requiring a prescription... the same in every other province.

Simple changes to help enable easier care closer to home.

02/26/2024

Catch me on Global Winnipeg this morning at 7:30AM to discuss shingles - what it is, who's at risk, common misconceptions, and how you can prevent getting shingles.

02/25/2024

My passion for coaching comes from an intellectual curiosity about the intricate science that underlies our bodies' functions and why we do the things we do, as well as from personal experience of transforming my own life through the principles I know teach.

When I realized I spent much of my spare time obsessively learning about exercise physiology, nutritional science, metabolic health and behavioral change, I thought...
.. Maybe I'm onto something here.

02/24/2024

THE SUPPLEMENTS I USE TO HELP ME LOOK, FEEL, AND PERFORM MY BEST

Let’s be clear. Supplements are, well, supplemental to the Four Pillars of Metabolic Health - Food, Movement, Sleep, and Emotional Wellbeing.

You won’t look, feel, or perform your best if you’re not consistently following simple but foundational practices in each of these areas.

But supplements can be helpful if you…
◾Have specific health conditions, situations, or nutritional needs OR
◾Are already practicing the key fundamental habits and want an extra boost to achieve results beyond the normal

I’ve put together a guide of the top, evidence-based supplements for metabolic health that I use personally and recommend to my clients when they’re looking for that extra edge.

In this guide, I provide my best picks for…

✅Strength and muscle
✅Stress, anxiety, fatigue and relaxation
✅Inflammation and cardiovascular health
✅Cognitive function and performance
✅Gut health and fat loss
✅Sleep

… and much more.

Based on the scientific literature and my clinical experience, I’ve personally used these products to supplement the Four Pillars of Metabolic Health as I’ve transformed my physique, reduced inflammation and controlled my autoimmune condition, improved my tolerance of stress and fatigue, boosted my athletic and cognitive performance, and more.

And, for the first time, I want to share this guide and provide access to some special bonus savings outside my client roster.

If you want a FREE copy of the Simplicity Wellness Supplements for Metabolic Health guide, drop me a comment below.

02/23/2024

THE STATUS SYMBOLS THAT SET YOU APART

Before you sign the lease on a fancy new car or go for a walk-through on a house whose mortgage will push you to your limits…

Before you upgrade to the newest iPhone or drop hundreds of dollars on designer clothes…

Before you compare yourself to the people you know who have these things and feel a gnawing hole inside you because you don’t…

Take a moment to think about what the true signs of wealth are, the true measures of achievement.

And then realize they’re fully open and available to everyone. Including you.

If you’re willing to put in the work.

02/21/2024

HOW TO TURBOCHARGE YOUR MORNING ENERGY

Whether you get up with the sun or rise later, starting your day on the front-foot is critical if you want to feel energetic, confident and achieve your goals.

But a proactive, productive morning starts long before your feet ever hit the ground.

Your best mornings start with a great night of sleep. And great sleep requires a great sleep routine.

Here are my top tips for creating a routine to unwind and gets a more satisfying sleep:

✅ Plan the following day: Avoid 3am anxiety by writing down your 3 most important tasks at the end of the workday and brain dump what’s floating around in your head onto paper or in a note on your phone.

✅ Set up your morning routine: Fill your water bottle and put it in the fridge, set out your workout clothes and put your training shoes in your bag, get the coffee machine ready, pack your lunch. Whatever you need to be ready to rock when the alarm goes off, do it the night before.

✅ Actively relax and de-stress: Soak in the tub, read a book, stretch, meditate, or do yoga. Spend time with your partner. Whatever turns on your rest and recovery mode, make it part of your evening routine.

✅ 10-3-2-1-0 Formula: I learned this simple formula from productivity master Craig Ballantyne. You don’t have to be perfect but the closer you follow it, the better you'll feel.

◼Cut off caffeine 10 hours before bed
◼Don’t drink alcohol or eat a large meal within 3 hours of bedtime
◼Stop working or checking email (or even thinking about work) 2 hours before bed
◼Cut off all electronics (phones, TV, computers) 1 hour out
◼Never hit the snooze button in the AM

By creating a sleep routine, you’ll sleep better and wake up refreshed, focused, and ready to take on the day. You’ll be surprised by your positive mood and how much you can get done.

Remember: a productive morning starts the evening before with a personalized routine that gets you the most restful sleep.

Let me know in the comments how you wind down in the evening. Or, if you’ve adopted parts of the 10-3-2-1-0 formula, what did you notice?

02/16/2024

SAYING GOODBYE TO A LEGEND

This week, Canadians learned they’d soon be saying goodbye to one of the most accomplished athletes in Canadian history. Jennifer Jones announced her impending retirement after this season.

She’s the reason I love curling and I admit I nursed more than a small crush for her for years. Curling out of her home rink, the St Vital Curling Centre, for the past two winters was a dream come true for me. Seeing the banners hanging from provincial, national, and world championships that she and her team brought back to Winnipeg inspired me each week.

Jones’ drive to compete and to win is legendary and she’s still very much at the top of her game. So, why is she hanging up her broom?

Her two young daughters, ages 7 and 11:

“As much as I feel like I’m super present in their lives, I just want to be around a little more and make sure I don’t miss out on all the little things that they do.”

We never know how much time we have left with the people we love, to do the things on our bucket list, and to make peace with ourselves.

Each time we do something or see someone is one time closer to the last time we’ll ever do that.

Life is a precious gift but it’s up to us what we make of it.

It’s often said that time is our most important resource … but so often we then squander the time we’ve protected for ourselves.

Truly, it’s our attention that is most valuable. Think about all the competing priorities jockeying in our mind that can either take us closer to or further from the things that really matter.

Mindful, focused attention can help us recognize the beauty that is right in front of us and be truly present.

This is why my Total Health Transformation focuses on all Four Pillars of Metabolic Health - Food, Movement, Sleep, and Emotional Wellbeing - to help you maximize your time, health, energy, and mindset to be more fully present in your life.

And when you consider that you almost certainly want to have as many beautiful moments with the people you love and doing the things that bring you joy, isn’t investing in your health and wellness the greatest gift you could give yourself?

02/14/2024

GET YOUR DAY OFF TO AN EGGS-CELLENT START WITH THIS SIMPLE, HIGH-PROTEIN BREAKFAST

If you’re like many busy professionals, mornings are a challenge. Between getting the kids ready for school and yourself off to work, breakfast is an afterthought at best and a catastrophe at worst.

Ditch the drive-thru and get breakfast back on track with this eggs-cellent (see what I did there, lol?) recipe that takes just minutes to make and is packed with protein.

What you need:
☑️1 large tomato
☑️1 tsp. coconut oil (olive or avocado is fine)
☑️2 eggs
☑️3 ounces canned tuna (Don’t like tuna? Use left-over rotisserie chicken.)
☑️dried oregano, chili flakes, parsley

What you do:
1️⃣Peel the tomato and chop into cubes. (Tight on time? Skip peeling them.)
2️⃣Heat oil in a small frying pan, add chopped tomato, fry on high heat for ~3 mins
3️⃣Create 2 gaps in the tomato and crack the eggs into them. Season with salt + pepper
4️⃣Arrange pieces of tuna (or rotisserie chicken) on top, sprinkle with dried oregano (optional: add chili flakes).
5️⃣Fry for 3 more mins or until egg whites are cooked. Sprinkle parsley over top.

In less than 10 minutes of prep and cooking time, you’ve got 30+ grams of protein for just over 300 calories. Or double the protein of a Sausage McMuffin for 20% fewer calories.

Eggs, protein, and veggies in a single pan have been my go-to breakfast for months. Switch the ingredients up just enough to keep it interesting. (Eggs, kale, vegan sausage, Italian salami and hot sauce are what I’m digging at the moment.)

Mealtime doesn’t need to be a struggle.

My Metabolic Mastery High Protein Recipe Pack has 50+ simple, protein-forward recipes that you and your family will enjoy. No internship in a Michelin-star kitchen required. And your meals will always be eggs-cellent.

If you want a free copy, DM me “PROTEIN”.

02/12/2024

TODAY IS A NEW DAY

Maybe you're waking up today feeling sluggish and bloated from too many beers and too many nachos and wings.

Usher was great. T Swift was jubilant in the owners' box. The Chiefs and Niners fought hard and left it all out on the field.

And you had a great time.

But today you're not feeling so great. It's not just the physical discomfort and lethargy.

It's the guilt and shame that you've let yourself down once again.

Just let it go. Today is the time to start again.

You don't need to give up celebrating special events with your friends. Enjoying life is what makes it all worthwhile.

You don't need to punish yourself by fasting or burying yourself on the treadmill. Embrace movement as a source of joy.

And you don't need to be perfect to make progress. You just need to have a plan to help you stay on track.

Remember: success is about what you do most of the time and isn't thwarted by any single day.

Progress over perfection. Action over contemplation.

The only way you ever lose is by quitting.

Reset, refocus, and go again. Today is a new day.

02/12/2024

EXACTLY HOW MUCH AND WHAT TO EAT FOR FAT LOSS

There is so much conflicting advice on the internet about how to lose fat. But it’s far simpler than you think.

I don’t care how many supplements you use, whether you’re keto/vegan/carnivore/paleo/mushroom/whatever. I don’t care how much you run or how often you lift.

Fat loss starts and ends with your personal energy budget.

No matter what strategies, tactics, and hacks you use, you won’t lose fat if you’re not in a calorie deficit…eating fewer calories than your body burns each day.

There are a lot of complicated equations to estimate how much energy your body needs but any equation is just a starting point, so let’s make this real simple:

Take your bodyweight in pounds and multiply by 8-10. This is your daily calorie budget.

✅Multiply by 10 if you have < 20 lbs to lose
✅Multiply by 9 if you have 20-40 lbs to lose
✅Multiply by 8 if you have 40+ lbs to lose

After 2-3 weeks of consistently eating to this target, adjust your budget up or down by about 150-200 calories (if needed) until you are steadily losing 1-2 pounds per week.

Rinse and repeat until your friends and family tell you that you look great and your doctor asks what you’ve been doing.

Now, because you DON’T want to be starving and you DO want to keep your bones, muscles, and gut healthy, prioritize protein, vegetables, and fiber.

✅PROTEIN: Multiply your goal bodyweight x 0.7 - this is your MINIMUM protein target each day. Get this by including 1-2 palm-sized portions of meat, eggs, dairy, fish or tofu at each meal.
✅VEGETABLES: Add 1-2 fist-sized portions at most meals. Eat as many different colours as possible. You’re an adult, you can do this.
✅FIBER: Women, get 25 grams per day. Men, you need 38 grams. Non-starchy veggies, whole grains, beans and lentils, and even Metamucil.

Eat whatever else, including treats and alcohol in moderation, up to your personal energy budget. Think 80/20 rule: 80% healthy, minimally processed foods and up to 20% the “fun stuff” that you don’t want to do without.

It’s that simple. So stop making it complicated.

02/11/2024

HOW TO ENJOY THE BIG GAME WITHOUT FALLING OFF? SUPER BOWL SUCCESS STARTS HERE

Super Bowl is here!

Whether you’re a Chiefs fan or pulling for the Niners, whether you’re a Swiftie or just here for the nachos, chances are you’re watching the game tonight.

Polls say that nearly 4 in 10 Canadians will watch the entire game, with many of you hosting or going to a Super Bowl party with friends.

Beers will be flowing, appetizers will be everywhere, and one of the world’s major annual sporting and entertainment events will deliver a spectacle worthy of the term “SUPER”.

If you’ve been trying to get your health and fitness on track, how can you enjoy today without sabotaging your results?

Don’t fret. One meal, one day, or even one week is insignificant compared to what you do the rest of the year.

Sure, you might be a bit bloated and sluggish tomorrow but if you get back on plan tomorrow, you’ll be back to progressing before next weekend.

But here are a few strategies to enjoy Super Bowl without setting yourself back:

◼Get a big workout in this morning: big training sessions need big calories and big protein and carbs to recover. Squats and bench presses = chicken wings and nachos.
◼Drink water throughout the day to pre-hydrate
◼Prep your meals for the week before the game starts, it’s back to normal life tomorrow
◼Fill your plate with veggies first (hold the dip) and prioritize protein before moving onto other items
◼Stop eating once you’re 80% full
◼Go for a short walk before the halftime show to get the blood flowing and help digestion (you don’t need to hear what Terry Bradshaw thought about the first half)
◼Set a limit in advance for how many alcoholic drinks you’re going to have (and please don’t get behind the wheel)
◼Drink a glass of water between each one

Most important?

Paint your face, bring out your authentic jerseys, get real loud, and let your freak fan flag fly. You never know when your team will be back here again.

Unless you’re a Chiefs fan. You might be getting bored already.

Simplicity Wellness

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