Follow me on Instagram: @bewellwithhope

3 Tips To Speed Up Fat Loss

As a personal trainer, past fitness competitor and holistic nutritionist, I know a few things about how to get the body to lose fat (in a healthy way) and keep it off. 

In the past, like many people, I used to think that weight loss was all about calories in and calories out...Though nowadays that method of approaching weight loss is about as relevant as the Blackberry (sorry RIM!). 

What I focus on teaching my clients has more to do with gut health, detoxification, improved immunity and stress management when it comes to losing weight and keeping it off. 

This approach is what yields healthy, long-lasting and positive change. 

Yes, exercising and eating a healthy and balanced diet is always a part of a healthy weight loss program but you already knew that!

Here are 3 Tips To Help Speed Up Fat Loss that you may have not tried or heard of yet. 

1. Improve Your Gut Health 

Improving your gut health may look different person to person. The more I've...

Continue Reading...

5 Ways You Are Self-Sabotaging In The Gym

If you were to write a list of all of the things you have planned in each day then take a step back and ask "Can any one human seriously keep up with all of this?" - what would your answer be? 

If it's "yes", great! You're in a good groove. 

If it's "no", I like your honesty and that place of honesty and awareness is where you can make some really positive changes for yourself. 

I've listed a few reasons that I know to be potential self-sabotage like behaviour that keeps people stuck and not achieving their goals in the gym (and kitchen!). 

1.  Letting self-limiting beliefs fly under the radar

I've listed this one first because I think it's the most important thing to address yet often isn't. Addressing self-limiting beliefs takes a strong sense of self-awareness and willingness to monitor your thoughts...Practicing mindfulness for example is one way to do this. 

Mindfulness has been the most powerful tool in my tool box to stay calm, in...

Continue Reading...

5 Things That Contribute To Belly Fat

It's a common belief that by eating a clean diet and exercising regularly will yield positive results in body composition and energy levels. Sometimes this is 100% the case but in many of my clients' situations it just isn't enough to see their body composition settle in a healthy place.

There are many factors that contribute to weight gain, weight retention and belly fat which don't always have to do with the foods you eat or how regularly you're training. 

In today's post I'm breaking down the 5 top factors that I beleive contribute to belly fat.

1. Cortisol and Stress

We have evolved based on experiencing about 95% of our day in our parasympathetic state (rest and digest) and only 5% in our sympathetic state (fight or flight). Our bodies perform best when we are mainly living in a stress-free state. 

Though, the days of wandering the forest looking for berries, lounging with our tribe and calmly creating meals are long gone (at least for most of...

Continue Reading...

Why are rest days so important for progress + weight loss?

Hey guys!

I've been training a lot these days and LOVING IT! It can be a little difficult to put the breaks on when you're feeling so good working out. Full disclosure, I went a little overboard a few weeks back and began to experience some undesirable symptoms such as water retention, injuries and lethargy.

I was overtraining!

My ego wasn't happy but I knew I had to scale back how many days I was working out and had to remind myself of why I'm working out in the first place? To feel good, right?

Taking a few extra rest days per week was easier than I thought it would be and gave immediate results in reducing water retention, soreness and improving energy, sleep and clarity of thought.

Ain't no-one into feeling like they have the flu when they don't, ammi right?

So, this lead me to today's blog: Why are rest days important for progress + weight loss? (plus a few more key points)

In the past, especially when I was training for fitness competitions I would want to...

Continue Reading...

Detox Bread Recipe (gluten and dairy free)


As a holistic nutritionist and personal trainer that uses my client's genetics as a way of customizing weight loss programs I'm always on the hunt for recipes that support detoxification.

What does detoxification have to do with weight loss you ask? A heck of a lot, if not everything!

As my mentor, friend and doctor, Dr Murphy always says, "People think they have to lose weight to get healthy, when really they have to get healthy in order to lose weight".

The liver is an incredible organ that decides where toxins and fats (among many other things) will go. If the liver is sluggish due to being overburdened with toxicity from the environment, chemical based beauty care products and detergents, poor quality food, stress and excess alcohol intake, it will have a hard time getting all of the toxins out of the body. 

So, it does something very smart. It stores toxins that can't get out of the body in fat cells where they will stay relatively safe and not harm the body. 


Continue Reading...


nutrition weight loss Feb 12, 2018

February in Toronto can be pretty blah...If you aren't a snowboarder, skier or lover of tobogganing your weekends are probably centred around food, Netflix and workouts (or at least mine are!).

When you have a personal fitness goal you're aiming to achieve it can sometimes feel like you're in a video game, slashing through evil muffins and mean people trying to give you sugary things that will kill your 'diet' all in hopes that you'll arrive at the castle and win (with some spare lives left in the bank).

As a holistic nutritionist I love to teach my clients about what to eat simply and stress-free, day to day that will not only help them achieve their weight-loss/fitness goals but also nourish their bodies and support detoxification and immunity.

Very important parts to consider when you're eating - thinking of solely calories in and calories out is a very outdated way of thinking about nutrition and really it's underestimating the body and it's complex needs. 


Continue Reading...

3 things I do to find motivation to workout

Let's be real...It's January 9th 2018 and everyone's about a week or so into the whole New Year New Me vibe ammi right?

Damn straight I'm right! It's all I hear in the beginning of the new year and trust me, I get it.

But what happens when you're a week or two into your new fitness regime, you're meal planning, pooping great, have tons of energy and then .... crickets.

The excitement is gone, you've worn all of your new workout gear at least once already and you know everyone in the gym at this point. Boredom sets in!


I hear you. Me too! (Not kidding).

I've been in love with fitness since I can remember. I literally came out of the womb doing a bicep curl lol

My idols growing up were Linda Hamilton and Arnold Schwarzenegger. I drew pictures of them with muscles and dreamed of one day becoming a fitness competitor. At the age of 15 I called down to the US and asked the ISSA if I could become a certified trainer and they...

Continue Reading...

What’s the best diet for weight loss?

weight loss Oct 11, 2017


I recently did a video on this topic and loved sharing my thoughts on this. It's an important topic and I encourage my clients and audience to ask as many questions as possible, because no two bodies or health situations are the same. I encourage people to question their symptoms in a non-judgemental way and investigate what the ideal path is for them to take in order to achieve great health.

Sometimes achieving great health includes weight loss.

I never encourage losing weight as a sole means of feeling self-worth or successful when it comes to being healthy, but rather as a piece of the equation.

As a holistic personal trainer, I often work with clients who want to become stronger, leaner, gain more energy, have more endurance and improve their mood...All AMAZING goals!  Though none that can be achieved solely through working out. We must compliment each person's wellness regime with a tailored nutrition protocol in order to achieve long-lasting and true...

Continue Reading...

Personal Training ... It's not just about lifting weights!

I remember exactly when I decided to be a personal trainer. It was grade 3, I was 8 years old and I was OBSESSED with Arnold Schwarzenegger. I would draw pictures of him as The Terminator (gawd I'm dating myself), and he had huuuge biceps. I wanted to be Linda (you know, the mom!). I would lecture my 8 year old girlfriends about putting salt on their apple slices, and would argue that walking IS indeed exercise. I was born to be a personal trainer and health coach, no doubt on that.

Years later, in grade 8, I chose to follow a freelance personal trainer for a day on 'Take Your Kid To Work' day ... Do they still do that? Anyway, I loved her. She was beautiful, french and had a jam packed day of subway rides around the downtown core to teach classes, personal train and even found time to train little me! I puked, passed out in the women's washroom and then asked for more.

That was it. I was in love and wanted nothing more than to be a freelance trainer that bounced around the city as...

Continue Reading...

I've Finally Achieved My Biggest Life Goal...And Need To Re-Learn This One Thing


I was 28 years old, engaged to be married, living in a huge 4 bedroom home, purchased with the intent to fill it with little ones, and I was terrified of the ever growing pressures of soon becoming a mom. 

My mother had just come back in to my life after she literally disappeared in the middle of the night when I was 12 years old. I was scared, angry, confused and literally wanted to just push the pause button on life. Since I had no idea how to do that, I did what I knew how to do well... I bailed. 

I left my fiancée, my home, my dogs, and my 'relationship' with my mother. 

It was the single most difficult thing I had ever done, and yet, also the bravest. That decision is what saved me from repeating the same behaviours every other woman in my family had done. If I didn't walk away from what felt like a hurricane of pressure and confusion, I would have never gotten the space and time to find out who I truly was and what I truly wanted from life. I...

Continue Reading...

50% Complete

Two Step