Building Your Temple

When you pause to think of your week, what is the first feeling that comes to mind?

Here’s a list of answers I’ve heard:





Holy that’s a list! My response is : Why????

The truth is that most of us “multi-complexi” task. Yup that’s right. It’s not enough that we have different daily events happening, they are often over-lapped in terms of

timing and what’s worse is that we actually think that we are supposed to live this way.

Example: Work 9-5, make food, children’s after school activities (sometimes more than one at a time), conference calls for work, some sort of exercise for your well-being, organizing for the week, extra learning…the list goes on….

To top it all off, we very rarely stay in the moment of all that we are trying to accomplish – we are busy planning the next few days of over-booked agendas.

Wow! No wonder our society suffers greatly from Cardiovascular disease ( brought on by stress and poor diet). That’s a double hit to our immune system when we aren’t able to create space in our day to connect with ourselves and take care of what’s important.


Remember: When you take care of yourself, you are better equipped to support the people you care most about.

Here are some tips to help you chill and regroup:

1.) Set reasonable boundaries in advance and stick to them. This will avoid piling too much on your plate. If you have pre-determined what is doable and what isn’t, you will be able to say “No” a lot easier without guilt.

2.) Use your daytimer! This may sound silly but many of us have the technology and fail to use it (yes I am guilty)!

3.) When you notice that you are feeling any of the above stressful feelings (panicked, overloaded), take an adult time out to regroup. Many of us neglect ourselves, feeling like we cannot take time for us. But it’s necessary so that we can in turn support and help others we care about- count to 10, breathe deep, take your mind to the present moment- these are a few ways to come back to a grounded state.

4.) Communicate. You’d be amazed at how many families go and go with little to no communication…and them BAM! Huge explosion of frustrations and feelings flying. This is the exact OPPOSITE of building your temple. Take the time to talk to you “family team”. Talking out your feelings works wonders for stress levels and builds an even stronger foundation for everyone.

5.) Eat Regularly! You didn’t think you’d get away without me saying that did you?? It’s me after all! Eating at regular intervals throughout the day helps our body’s metabolism and keeps our blood sugar in check. This helps with important decision making – have you ever experienced decision making while you are starving?? It’s never a good outcome (and yes, I am guilty of that too). Take the time and make the time. Creating space to nourish your body is essential. I cannot say it enough. Think you don’t have the time? Refer to our first point and re-evaluate your boundaries. Even if your food is made for you do to your schedule, have it be wholesome and nutritious. We definitely are what we eat.

I’d love to hear your tips and tricks to getting through the week with great success. Share them here in the comments!

With much love,


Six Things Your Personal Trainer Expects You to Know about Nutrition


So you want to get fit? Feel overwhelmed? I’ll let you in on six things that you should know (nutritionally speaking) before you pick up your weights or do your first half mile dash. Above pic is from my second Crossfit competition…believe me, I needed my nutrition!!

I’m in the food business for a number of reasons. Pretty much the biggest one (in the beginning) was my love of cooking for friends and family in my late teens/early twenties. I decided that I should just go ahead and make a living from it. The problem that arose from this were the pounds I started to accumulate from taste testing my creations at all hours of the evening.


I get booty, but honestly….it just didn’t suit me, or my health for that matter.

I needed to make a change. And I did.

Enter second phase of food love: Food and Nutrition.

Yes they can go hand in hand, and your trainer knows that! The following are six nutritional kick-starters to get you up and on your feet – so you can shine when you train!!

1.) Be honest with where you are. When you are asked how often you exercise or what your eating habits are like, the only person that pays the price good or bad is you. Be honest with yourself (first) and your trainer. This way you are both set up for success!

2.) I don’t care what you tell me. Increase your water intake. Generally speaking men should consume approximately 13cups (3 litres) and women should drink 9 cups (2.2 litres).  Below is a link to the Mayo Clinic recommendations:

Note: I know some of you are itching to flavour your water with your favourite sugar substitute. Don’t Do It! This leads to more sugar cravings and will ultimately backfire on your health goals! Not to mention the chemicals seeping into your system to later wreak havoc on your body….

3.) Starving yourself does not equal healthy. Eating to fuel your body is the way to set a great foundation to perform well during your training sessions. There are many informative websites and nutritionists that provide information on how to take your eating to the next level.

4.) Eat Whole Foods. If you shop on the outsides of the grocery stores, chances are you are doing a great job at purchasing and preparing whole foods. “Whole foods” are items that have not been processed, broken down or packaged. Most of the “inside isles” in the grocery store are filled with processed foods that are high in sodium, sugar and preservatives. Yes they might be a time saver, but those food choices aren’t helping you fit into your summer clothes. Ditch the middle isles, pick up a cookbook (or blog post) and create the healthy whole food that will reward you for life.

5.) Buy a high quality multi-vitamin and use them. We are a society that is on the go with never enough time (or so we tell ourselves). A good multi-vitamin is insurance that you are getting essential vitamins and minerals that are not always available with our daily eating.

6.) There is no ideal diet! What works for you may not work for another. We are all individuals and for that reason, certain foods work better for some than for others. Start with one methodology. Stick with it and then make modifications as necessary. The key here is to FOLLOW THROUGH. You have no way of knowing if a program or eating style is working or not if you haven’t followed it. It’s that simple.

Wow. Ok that was a lot of information to absorb even before a trainer is involved! But the good news is that all you have to do is start! Try things out, make mistakes, just stick with it!

Why You Shouldn’t Eat Goal Priorities in Bed

You might be wondering how you would go about eating your goal priorities in bed. (I might have been a little over zealous with that, but it works so I’m sticking with it). This idea relates to each and everyone of us that chooses to take our goals/ pondering/ worries and expectations with us wherever we go. A bit nomadic if you will – these thoughts have no dedicated place in our mind or our day, so they come along with us wherever we go. This is what happens when we have yet to arrive at goal prioritization.

Now, let’s take a step back for a minute. Do you think about brushing your teeth as you drift off for the night? Or think about your shower or washing the dishes? These tasks all have places in our life and are situated in our thoughts as such. They arise when the task requires completion and then they are put to rest.

So what’s the big deal with our “bigger picture” goals?? Shouldn’t they just be the same as brushing our teeth? All the steps are the same:



3.) Result

The kicker here is that we need to allocate time for our “bigger picture” goals. Just like eating dinner, brushing our teeth and doing the laundry, it is necessary to make a conscious decision to create space for goal priorities. This comes from creating a ritual everyday. When this step is omitted, we have random wants and thoughts, but no clear direction or plan of action and this is when we end up eating our goal priorities, chewing and chewing without any satisfaction.

The thing is, we can do better than that. We can realize any goal we choose to act on.

When we create rituals that encompass our goal priorities, we have dedicated a space to work on realizing our individual goals. This could be anything – like learning how to cook soups from scratch for our family, or making it to the gym three times a week, or designing the stepping stones to your dream career.

In creation of these plans, it is your responsibility to omit the thought that there is not enough time to do the things you want to do…..just like the ritual of brushing your teeth, create the ritual of realizing your goal(s).

Check out Tony Robbin’s clip “Raise your Standards and Change your Rituals”.

This short video summarizes how you can elevate your life situation by adjusting the standards in which you live your life by creating timely rituals.

Plain and simple: What We Do Becomes Who We Are. And You Rock.

We will become anything we tell ourselves we are. What are your thoughts? Do you have goals that are on the back burner that you are ready to act on? I’m sure most of us do. I’d love to hear from you in the comments.

Happy Thursday and happy ritual setting!

Yours in health and happiness!


5 Podcasts about Motivation

I’m not gonna lie, sometimes I get bummed.

That’s when I know it’s time to check in with another source of inspiration. Namely motivational pod-casts. The really cool thing about the web is the speed in which we can get a little extra help when its needed.

We can all learn from other peoples knowledge…and that includes super awesome pod-casts from really great people. I have times where I feel less than motivated, steer off the course and wonder how the “H.E.Double Hockey Sticks” I’ve ended up in the land of “what am I doing with my life”. I do however find it reassuring to know that I am not alone….and neither are you.

For me, getting up in the morning makes me excited almost everyday.

That’s because I choose to do what I LOVE: To continually learn about food nutrition (we never stop learning) and then share my knowledge with others through physical fitness and providing healthy food made with thoughtfulness and love. Yay!!! I am smiling just typing this.

Sometimes however, I don’t have it in me to take over the world (please keep in mind that I AM a take over the world kinda person…just ask my friends…they’ll tell you). It’s times like this, when I get stuck in a rut that I choose to reach out and listen to some of the most inspiring peeps around. These people range from fitness and nutritional motivation to spiritually focused teachings. All are relevant to getting our bums off the couch and helping us remember that we are all awesome people. Each of us deserves the best whether it’s with reaching our goal, losing weight, cutting the garbage out of our family’s diet or whatever we choose to achieve.

Here they are in absolutely no order whatsoever:

1.) Scott Smith – Daily Boost

This man has many years of motivational talk behind him. He’s on iTunes and has been the the top ranked self help program since 2004. His program The Daily Boost is free and ready to listen to:

2.) Tim Ferris – The Tim Ferriss Show

I really cannot say enough about this man. Even though I have not met him, he is solely responsible for helping me turn on my entrepreneurial light bulb again. He may be slightly unconventional…but I am a sucker for that! This podcast features Pavel Tsatsouline – physical-training instructor for the elite Soviet special-forces units. This is serious business and seriously motivational.

3.) Skip La Cour – Six time National Drug Free Body Building Champion

Listen to this podcast, take it to the gym and….Change.Your.Body. The passion, intensity and love for fitness is undeniable.

4.) Eckart Tolle – Spiritual Teacher and Author

This man is legendary for bringing the focus to “the now”. A lot of us get caught up in the details and this is where most of our suffering/getting stuck/worry comes from – taking the focus from past and future and bringing it to the present will help us greatly with reaching our goals through thoughtfulness and presence.

5.) Wayne Dyer: Author/Motivational Speaker – Tom Barnardo Pod cast

I’m sure I have every Wayne Dyer book. Ever. Whether I am unclear of my life’s direction or stuck on my fitness goals, this is my absolute go to. I have chosen this podcast, but you really cannot go wrong with anything Wayne Dyer has shared. I had the privilege to meet him in Toronto a few years ago while I volunteered at an “I Can Do It” conference. This man is a living legend in forward motivational thinking. Love him.

I would love to hear your thoughts in the comments. Do you have any awesome pod-casts we should hear? Share the love!

Here’s to many motivating days….