This is 30

Breathe, my friend. You are not old. You are young. You are not a mess. You are normal. Extraordinary, perhaps. In the blink of an eye your life will change. And it will continue to change for decades to come. Enjoy it. Embrace it... Be grateful for the ride. You are not old. You are young. And faith will get you everywhere. Just you wait.
— Abby Larson
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Today is my 30th birthday.

The big three-oh. Which does not seem possible, as I truly remember turning 20 like it was yesterday. I blinked and a decade was gone. It is crazy how much your wants and priorities change in a decade. At 20 years old, things like dancing, and drinking, and getting dolled up, and flirting with boys (who were not worthy of my time) were at the top of my list of things I wanted to do.

At 30 years old, I am still discovering who I am and what I want.

What do I want most at 30 years old?

Simply put: I want to be HAPPY. I want to create a life I love. Create a life I am proud of. I want to create a life worth showing up for! I want to be a good wife. A good Mom. I want to be a good HUMAN. I want to love myself. I want to spread kindness everywhere. I want to leave an impact. I want to inspire people to be true to themselves. I want to be true to MYself. I want to wake up earlier. I want to read more. I want to learn to LET GO. I want to be healthy. Really truly healthy. I want to exercise more. I want to set a good example for my children. I want to raise wonderful, respectful little humans. I want to raise HAPPY little humans. I also want MORE little humans. I want to learn to live with less. I want to travel more. I want to be more intentional with my time. And my money. I want to earn enough money to truly live a FREE life. I want to earn enough money to be able to GIVE freely to the causes that mean the most to me. I want to be a better listener. I want to be fearless. I want to be energetic. I want to be less of a perfectionist. I want to follow my passions. I want to eat more ice cream. I want to be present in my life. Truly present. I want to make this decade one that I look back on with pride. And with no regrets.

So cheers to another decade. Cheers to THIRTY!

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The ONE thing you need to lead a healthy lifestyle

There is one thing above all else that you need if you truly want to lead a healthy lifestyle. I’ll give you a hint. It’s not a treadmill in your basement. It’s not a kitchen full of healthy food.

Any guesses?

The ONE thing you need, ABOVE ALL ELSE,  if you want to live a sustainable and healthy lifestyle.. is the proper MINDSET.

Your mindset is SO important to your success. Not just mentally - but physically as well.

Get this: Every time you get super down on yourself and stress about how you measure up on the scale, or stress about how hard it is to prepare healthy food, or how you have NO time to work out…your adrenal glands secrete a stress hormone. This stress hormone, called cortisol, has been shown to increase fat in your midsection and make it more difficult to lose that fat!

So lets talk about a few ways you can conquer your mindset.

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SET PROPER GOALS:

Losing weight should not be your #1 goal - living a healthy life should be. Losing weight might be a result - but it should not be the goal. If you are so fixated on losing weight, you won't be creating the proper pathways to ensure your success longterm. Create small, attainable goals to help you measure success.

Goals like increasing water intake, eating more salads, going to bed earlier… these Non-Scale Victories will be the building blocks to your success.

DEVELOP A HEALTHY RELATIONSHIP WITH FOOD:

Simply put - food is not a reward. And exercise is not a punishment. They are both ways of caring for your body and you deserve to have both. So many women have such an unhealthy relationship with food (not judging, I am totally guilty of emotional eating as well!) but once we really focus on changing the way we view food and exercise, living a healthy lifestyle becomes more of a priority and less of a chore. 

Somewhere along the line here, we were made to think that we have to feel either super proud or guilty about our food choices. And this is not OK. You should not feel guilty about wanting to eat the occasional donut. Hell, I am eating ice cream as I type this. And I am not going to feel guilty about it. I don't need to "work it off". I don't need to punish myself for it. But what I DO need to remember is Ice Cream is an occasional treat. And I truly feel my best when I eat wholesome, healthy foods! So 80% of the time - that's what I do! And 20% of the time, I allow myself to be HUMAN and the tasty treats I love.

We need to remember that the whole point of nourishing our bodies is to satisfy a basic human need. But our bodies don't just want calories - and not all calories are created equal. Our bodies want foods that make us feel GOOD, and will allow our bodies and brains to function at their best!

If you don't have the proper mindset, everything in your life will seem much more difficult. Every task will seem daunting. Every healthy meal will feel like a disappointment. Every exercise will feel like a chore.

Learning to work with your mind and develop healthy, positive habits is so crucial in creating a sustainable healthy lifestyle. Try thinking about and identifying the negative associations you have with truly leading a healthy lifestyle.

Do you think it's too expensive? Do you feel like you don't have time? Do you feel like you always fail and gain the weight back so there is no sense in trying? Do you feel like it's too hard to workout?

Now think about how you can shift your mindset to make a healthy lifestyle a more desirable plan. Take responsibility for your mind, your thoughts and your actions. Your thoughts control your behaviour and only YOU can change them! 

Healthy Oat Cookies

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My kids are always asking for treats... specifically COOKIES.. and it's nice to have a quick and easy recipe that I can whip together with their help and feed them GUILT FREE!

These healthy Oat Cookies are so simple, and you probably have all the ingredients in your kitchen.

2 Ripe Bananas, mashed in a bowl
1 Cup Quick Cooking Oats
Handful of Raisins

Scoop and flatten with fork. Bake at 350 for 10-15 minutes.

Optional Add Ins: Cinnamon, Pinch of Salt, Coconut, Cranberries, Flax Seeds. THE POSSIBILITIES ARE ENDLESS!

The mixture should not be too runny. If your bananas are large and the mixture appears a bit runny, add in a few more oats!

Enjoy xx

The FASTer Way To Fat Loss ... is it for you?

Hi Friends! 

Since announcing the November 6th Round of The FASTer Way To Fat Loss will be the FINAL one offered in 2017, I have received a LOT of questions about the program from Ladies who wanna get it together before 2018 hits! I thought it might be helpful to share my most Frequently Asked Questions so you can get a better idea of what this program will entail!

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Q: WHAT IS INTERMITTENT FASTING?

A: Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge.

However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels, which also hinders fat loss.

So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit even though you are working out and eating clean.  

Q: SO, YOU DON’T EAT?

A: Actually, we eat A LOT! In the FASTer Way to Fat Loss, we have eating windows combined with our high and low carb days. We eat all of the time! We simply confine our eating to a shorter window throughout the day, allowing our bodies to enter into the fasted state.  

Q: WILL I BE FASTING DAILY?

A: Yes. This program is called the FASTer Way to Fat Loss because we focus on implementing cutting edge nutrition strategies like intermittent fasting. We will be fasting daily. But this is not near as scary as it actually sounds! I promise!  

Q: WHAT IS CARB CYCLING?

A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. The FASTer Way To Fat Loss pairs our carb cycle with the workouts we will be doing to maximize fat burn and energy levels.

Q: WHY DO WE CARB CYCLE?

A: Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results, however, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.  

Q: WHAT DOES CARB CYCLING DO?

A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.  

Q: IS IT OKAY TO PARTICIPATE IN FASTER WAY TO FAT LOSS IF I AM BREASTFEEDING?

A: Yes! However, there are some things we may need to modify. Throughout the program we will listen to your body and continually keep an eye on your milk supply. However, when you fuel your body the way it is intended to be fueled, you won’t see a decrease in milk supply. Our bodies are designed intentionally, so when you consume the right foods, your supply won't suffer!

I personally participated in this program while tandem nursing my toddler and my baby! However, we will be sure to check on your caloric intake because when you are living in too big of a calorie deficit and doing intense workouts, your milk supply can absolutely be affected. The FASTer Way to Fat Loss is designed to fuel your body in a way that is perfectly safe for nursing moms.  

Q: DO I NEED TO PURCHASE ANY SHAKES OR SUPPLEMENTS TO PARTICIPATE IN THIS PROGRAM?

A: No! Throughout the program we can talk about the importance of probiotics, protein and other supplements like BCAA’s. While I am happy to share the products I use and love, none of them are required to participate. I am a huge proponent of fueling your body with real food and this program is based on that premise. Nothing is required but hard work, commitment and positivity.  

Q: HOW IS THIS PROGRAM DIFFERENT FROM OTHER FAT LOSS PROGRAMS?

A: As a certified FASTer Way to Fat Loss coach, I have all the training and content needed to run the FASTer Way To Fat Loss effectively. In addition, I have gone through the program and experienced incredible results. I know how to stay motivated when these strategies seem overwhelming. I know how rewarding it feels to finally see some results. I’ve been in your shoes and know what you need. This program will deliver everything the FASTer Way offers and I will be there to cheer you on along the way!  

Q: AM I A GOOD FIT FOR THIS PROGRAM?

A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who have a foundation of working out and under 60 pounds to lose.  This program is challenging and will require commitment. If you have more than 60 pounds to lose and have not worked out in a long time, then we can make the program work for you, but it will require some modifying. If that’s you, I will have you start with our nutritional cycle then ease you into our workouts. I truly want you to see results, but I also want you to be safe and remain injury free. So, if you have more than 60 pounds to lose, we will move a little more slowly, but will eventually be able to ease you into the full program and lifestyle over time.

Q: IF I AM ALREADY A MEMBER OF A GYM AND DOING REGULAR CLASSES, OR IF I AM MEETING WITH A PERSONAL TRAINER, CAN I JUST CONTINUE WITH MY CURRENT WORKOUTS AND USE YOUR FOOD CYCLE?

A: My honest answer to this question is: If what you are currently doing was working for you, then you wouldn’t be looking into this program.  If you were seeing incredible results, and were truly passionate about your current lifestyle, you would not be searching for other solutions.  This program is designed to work as a whole. We pair our nutritional cycle with our workouts, because that is what gets the very best results. It is absolutely critical that we are fueling our bodies for our workouts, and teaching them how to burn fat instead of glucose throughout the day. If you belong to a gym like Orangetheory, are doing Pilates, Yoga or Barre, then I highly recommend you do our workouts for the first few weeks. I definitely want you to keep doing workouts you love, so I’m all for you adding yours in. However, it is important that we discuss what you are doing so that we can make sure your food cycle is matched accordingly. If you are working with a personal trainer, I would obviously want you to continue with that, but again would have you look at your food cycle to ensure you are eating the right amount on the days you are working out!  

Q: DO I NEED A GYM MEMBERSHIP TO COMPLETE THE FASTER WAY TO FAT LOSS?

A: The FASTer Way offers both a gym and at-home workout version. Both are equally effective and you are welcome to do either. What I love about this program, as a BUSY MOM - is the ability to do the workouts at home, with my kiddos around!

Q: DO I HAVE TO FOLLOW A STRICT MEAL PLAN?

A: No Way! We provide guidelines for each day of our food cycle. For example, on low carb day I will indicate that your goal is to consume less than 50g net carbs. I will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy.

Q: AM I REQUIRED TO BE ON FACEBOOK TO JOIN THE PROGRAM?

A: I host the FASTer Way To Fat Loss community groups on Facebook. Most of my clients choose to join a Facebook community group for daily tips and accountability. While I do recommend you join a Facebook group, it is not required for participation in the program.  

Q: WHAT DOES MY PROGRAM INVESTMENT OF $199 INCLUDE? 

  • A convenient 6 week program that fits your busy schedule.

  • A comprehensive program guide with resources to help you thrive including sample meal plans, a detailed program overview, and video interviews.  

  • Prep week with trainings to set you up for success.  

  • Weekly workout plans which can be completed at the gym or at home.  

  • Accountability and a supportive approach that keeps you on track to accomplish your goals.  

  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)  

  • Me: Your certified personal coach to encourage and hold you accountable along the way! (YAY!)


I am truly passionate about helping Busy Mom's prioritize their health and wellness, and this program is the PERFECT program for any woman looking to make a serious lifestyle change. I will give you the tools you need to turn this into a sustainable, healthy lifestyle. I will support you and give you honest encouragement. I will be your biggest cheerleader!

I believe that when Mom's feel inspired and empowered to prioritize their health and wellness, they will realize their worth and value and be able to give themselves more fully to their husbands, children, and community.

Your journey starts November 6th. Limited spots available, and this will be the last round offered in 2017!

I cannot WAIT to work with you!

Healthy Pumpkin Pie Smoothie

HAPPY SATURDAY! 

And more importantly... HAPPY PUMPKIN SEASON! SO many of my favourite September & October recipes include pumpkin. I love it. My kids love it. And it just screams FALL!

Also, get a load of this throwback photo of 6 month old Grayson in a pumpkin patch! He was so chunky, he couldn't hold himself up for very long and would always topple over - so what you DON'T see in this photo is me running back and forth to sit him upright in between photos!

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AHH he's so cute.

OKAY. Back to our Pumpkin Recipes.

I have a delicious HEALTHY Pumpkin Pie Smoothie recipe to share with you today:

This smoothie will serve 2 and your kids will LOVE it!

* 1 Cup Unsweetened Vanilla Almond Milk
* 1 Frozen Banana
* 1/2 Cup Pumpkin Puree, Frozen (NOT Pumpkin Pie Filling)
* 3/4 tsp Pumpkin Pie Spice
* 1/3 Cup Full Fat Plain Greek Yogurt (simply OMIT if you are Dairy Free)
* 2 Tbsp Pure Maple Syrup
* 2 Tbsp Old Fashioned Oats
* 1/4 tsp Vanilla Extract
* 1/8 tsp Salt

Blend until smooth!

TIP: Pumpkin puree can be frozen by the tablespoon on a cookie sheet and then placed into a bag to pop into smoothies! It gives the smoothie a great consistency!

XOXO

5 Reasons You Should Set Goals

HAPPY SEPTEMBER!

September 1st is probably one of my favourite days of the year. It means FALL is on its way, and that makes me a happy mama! Plus, September always feels like a second January. Maybe its the change in routine again with the kids heading back to school, but I always feel so energized and motivated to get things DONE in September.

At the beginning of every month, I like to set specific GOALS for myself! After reflecting on the prior month, I choose things I struggled with, and find ways to improve them - and these are the things I focus on and try to accomplish in the upcoming month!

Do you set monthly goals for yourself? YOU SHOULD!

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Here are 5 Reasons you Should Set Goals:

1. CONTROL

Raise your hand if you have ever felt like your life was NOT in your control. Like no matter how hard you work, you aren’t getting anywhere and you feel stuck. I think everyone can relate to this. Life doesn’t slow down and it certainly doesn't ever stop - it will constantly throw obstacles at us, and we have to be ready for them!

If you don’t set goals, you will spend your entire life running around and never truly accomplishing anything! Setting a goal and working towards it allows us to have a sense of control over our lives.

The process of writing out your goals lets you see what you truly desire to do, and helps you create a roadmap to success.

2. FOCUS

Goals give you something to focus on. They give you a purpose. When our goals are specific and defined, it allows us to be more focused on what we are hoping to achieve. Let’s say for example your goal is to read more books. Simply saying “Read More Books” is not enough to give us something to focus on. Instead, saying “Read 2 books in September” gives you a measureable goal to focus on.

3. MOTIVATION

If you don’t have anything you are working towards, it can be all too easy to just sit back and let life play out. But that is NOT what you were destined for. You were destined for great things. And you are going to achieve those great things by keeping yourself MOTIVATED. When you have a specific goal you are working towards, it is easier to make that goal a priority and keep your motivation up!

For example: A goal that is unlikely to keep you motivated would be: “Be Healthier”

A goal that is more likely to motivate you would be: “Steps to Improve my Health: Limit Take Out to 1x/month, Exercise at least 3x/week, Drink 4 Cups of Water Before Lunch Time”

4. PROGRESS

Setting goals allows you to actually measure the progress you have made! It gives you a starting point, and a destination to reach! Without setting goals, we wouldn’t be able to see how far we have come! I usually like to check back in on my goals about half way through the month, and see how I am doing! That way I can make any adjustments necessary to help me reach my goals.

5. ACCOUNTABILITY

Finally, setting goals hold you ACCOUNTABLE! You are only accountable to yourself for your goals, so that means you’re only cheating yourself when you don’t commit to them! When you achieve a specific goal you set for yourself, you will feel incredibly proud and your confidence will grow!

I would LOVE to hear what your goals are for September.

What are you working on this month? What are you hoping to accomplish?

Click HERE to download a FREE, super cute monthly goals printable!