Tag Archives: Women

Categories Free Resources, Wellness

What if I don’t like to exercise?

“I don’t like to exercise”. “I don’t have time to exercise”. “I can’t afford to go to the gym”. “I will never attend a gym class”. “I’m not comfortable with other people seeing me exercise”.
Maybe you resonate with one or more of these statements. You are not alone. Exercise, for many of us, can be attached to certain emotions that can detain us from doing physical activity although we all know it is one of the components of a healthy lifestyle. But when we are reluctant about it, some choose to completely stay away from exercise to avoid any challenges, discomfort, or even disappointments.

Physical activity can also bring up a certain image in our minds that makes it feel even less attainable. This lean, energetic, healthy-looking person with a zest for life, works out 5 days a week and always watches what they eat. That can be intimidating and might even make us feel more discouraged.
I get it.

But what if I told you there is an underrated way to keep active, without any special equipment, designated clothes, membership to any facility or a long commute?
What if I promised you no special skills are required?
What if I assured you anyone can do that anywhere, and anytime?
And, it can be as beneficial as many other forms of exercise!
Sounds good?
Keep reading.

One of the best, most underrated exercises which provide us with a wide variety of benefits and requires very little is walking.
All you need is a comfortable pair of shoes. That’s it.
You can have full control over how far you will walk, how long, how strenuous it would be, when, where, with a company or by yourself.

Still need a bit of a push? Here are some helpful points to keep in mind:


A short walk outside in fresh air has been shown to increase energy levels and help with exhaustion. It might be the fresh air, the change of scenery, the increase in endorphins that help us feel happier or all of these together.

Social time

Need to catch up with a friend? You could go for a walk together. That could also help with accountability and encouragement.

Music to your ears

No time to listen to music, favourite podcast or audiobook? Go for a walk with your headphones and catch up on these on your walk.


Too cold in the winter or the pathways are icy? Try walking at the mall. No fresh air, but you still get the movement. You can do that on your way home from work.

Walk the dog

Having a dog can help us commit to going for a walk daily. Don’t have a dog? Imagine you have one to help you commit in the same way.

Emotional health

Studies show that walking in the fresh air can contribute to our emotional health.

Repetition is key

Going for walks daily can help your body get used to the new habit and crave it. After a while, you may notice that you need your walks and can’t wait to get out there.

Lower chance of injury

If you take the necessary precautions (ice, snow, rain, heat, traffic etc.), walking can be one of the safest forms of exercise.

Walk for sleep

Going for a walk can help with falling asleep faster and staying asleep. Make sure there is enough downtime between your walk and bedtime to allow the body to reduce endorphins and relax.

Enjoy your walk!

Categories Free PDFs, Free Resources, How To’s

10 Ways to Manage Waist Size After 40!

10 Ways to Manage Waist Size After 40!

For some reason our 40’s and 50’s end up showing around our belly. Here is how to take better care of this stubborn area.
Get your copy to learn about 10 ways you can manage your waistline.

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    Categories Free Resources, Wellness

    Webinar – To keto or not to keto?

    Keto is quite a trend now in the health and weight loss world. Are you considering giving it a try? Confused? Is it for you? Watch this webinar to get the information you need in order to make an informed decision.

    Categories Free Resources, Wellness

    Podcast interview – Sprinting Into Success

    I had the great pleasure and honour of being interviewed by a Canadian Olympic athlete, Esmie Lawrence, on her wonderful podcast – Sprinting to Success. Have a listen to this short session in which I talk about why I chose to work with women and provide some nutrition tips.

    Or on your preferred podcast channels:




    Or go to the interview on Esmie’s website:
    Esmie Lawrence website

    Categories Free PDFs, Free Resources, How To’s, Wellness

    6 Steps to Better Skin

    6 Steps to Better Skin

    Do you find yourself investing in cosmetics but not seeing the results you hoped for? Great looking, healthier skin starts from within. Here are 6 simple ways to practice regularly for more supple, radiant and glowing skin.

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      Categories Free PDFs, Free Resources, How To’s

      Foods For Stress Management

      What to Eat for Stress Management

      We all experience stress and sometimes turn to food to help us deal with it. There are certain foods that can help us manage stress better than others.
      Get your copy to learn about which foods can contribute, and which to avoid.

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        Categories Free PDFs, Free Resources, How To’s

        10 Ways to Improve Sleep

        10 Ways to Improve Sleep

        Would you like to have higher energy levels, increase productivity, improve your mood and manage your weight? Sleep is key!
        Get your copy to learn about 10 ways you can improve your sleep starting tonight.

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          Categories Free Resources, How To’s

          Better Eating Habits in 6 Steps

          Yup, you read that right. A blog about how to do something that is natural, normal and the base of our existence – eating. Let me explain…

          I like to run. One day, on my quest to improve my running techniques, I was browsing some websites to get some insights from experienced runners and athletes. I was fortunate to run into an article (pun intended..) that was talking about the very basics of running. The article was quite interesting, but the very beginning of this article was where I had to pause a bit as I was having an Aha moment. It was talking about how we need to begin with learning how to walk properly before we learn how to run properly. It elaborated on posture, stride length, hip position, relaxed shoulders, movement of the arms etc., components that are important in running as well. It continued into saying that if you walk properly, it will most likely translate into running properly. What does that have to do with eating techniques? If you invest the time to look into your basic proper eating habits and the use of good methods, it could create the grounds for better digestion, portion control and nutrients absorption.

          Life can get hectic, a fact I am well aware of and experience daily. Like most moms to young children, I always felt rushed and couldn’t focus on my eating process as I had to pay attention to my kids, what they were doing or what they wanted. I learned to eat quickly, finding myself multitasking during a meal and already thinking about the next thing on our to-do list. While I’m extremely grateful for having my kids, I am well aware that motherhood sometimes doesn’t leave much time to focus on your own wills and wants. Now that the kids are older, and we, moms, can potentially pay more attention to our habits, maybe it’s a good opportunity to look into how we eat and see if there is a need for some improvement.

          What can we consider as good eating techniques?

          Here are some tips to help improve our basic eating methods. While realizing these are ideal and can be challenging to keep up with, we could hopefully strive to achieve some of these, practice them often and even turn them into habits.

          1. The eating environment

          The ideal environment would be a relaxed one, when possible. Sitting down to eat your meal can help your whole body focus on the process of digestion. Allocating enough time to enjoy the meal can contribute to a relaxed environment.
          In addition, feeling stressed may impact the digestion process therefore, taking a few deep breaths and trying to focus on positive thoughts can help calm down before starting a meal.

          2. Avoiding distractions

          Eating while doing other things may impact our digestion and healthy eating in more ways than we think. While reading a book, watching TV or scrolling social media on your phone are fun things to do, they should be separated from having a meal as much as possible. Not focusing on what we are eating may result in eating more than we need, affect digestion and take away the attention we should put on feeling full. 

          3. Chewing

          Other than providing our stomach with smaller food particles to digest and allowing enzymes to break down the food in our mouth, chewing thoroughly makes our meal extend over a bit longer period of time which may result in eating less. The brain releases hormones related to satiety 15-20 minutes after we begin eating. Therefore, if we eat fast, we may end up eating more than we need. Taking our time to chew our foods longer is definitely something we can benefit from.

          4. Mindfulness

          Having family and friends around the table is a blessing. Being able to share your food, or feed your loved ones is truly wonderful. Chatting with the people you care about, learning about their day or catching up is a very important part of our well being. During that time, when possible, try to dedicate a few seconds to focus on the food you are eating, the chewing process, taste & flavours spreading in your mouth, the aromas etc. As you are chewing your food, try to dedicate a few seconds to be mindful of the food you are eating. Eating mindfully takes time and practice but is a truly rewarding act.

          5. Lighting

          Having enough light to see the foods in front of you may start a healthy digestion process. Looking at the food, the colours, textures and layout is recommended. Take a few seconds to observe the food, smell it and appreciate it. This may help get the digestive juices going and allow our brain-gut connection to do its magic.

          6. Gratitude

          Having the ability to sit down for a meal is, sadly, not a given for everyone. Being grateful for having access to food, the ability to afford a meal and being able to eat it is good to acknowledge often. The famous Dr. Martin E. P. Seligman has shown in his research that being appreciative and thankful has a positive effect on our happiness which can have an effect on our health.