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The ONE Way To Get The Best Results Using Personalized Nutrition

Everyone is looking for ONE thing they can do to help shift their body into the one they've always dreamed of. 

Is it going gluten free? Maybe. 

Is it reducing your carb intake? Potentially. 

Is it finally kicking that sugar addiction you've been struggling with for years? Could be!

No matter what comes up in the results of your Fit Genes test or what shows up in your personalized nutrition protocol, all that matters is one thing: 

You have to do what it tells you to do. 

I say that with pure understanding and empathy if you haven't done what your healthy friend, past coach or parent who recently went keto and has lost 50 lbs has told you to do. 

We often procrastinate or think "There's no way that one thing is going to change my body composition". 

How do you know that though? Until you try. 

I have recently gone through the most incredible body transformation I've ever experienced. I've been lean and muscular in the past,...

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Optimize Your Weight Loss With Genetics

Using genetics to customize my clients' nutrition, lifestyle and exercise protocols excites me to no end. 

It's like having access information that allows those who are looking for a better quality of life to access this sort of super power that lives within them. 

When someone wants to become better but doesn't know how then reaches out for help to gain that knowledge my heart opens up and I respect their desire, financial output for that info as well as the energy they're willing to invest in the process to become a better version of themselves. 

I once sat in that same seat. Chronic fatigue, poor gut health, food intolerances, mood disorders and addictions all led me to access genetic testing to understand why my body systems were behaving the way they were. 

I learned so much about my health and I forgave myself for so many health issues I thought I had created by being neglectful of myself. 

I learned about my inability to detox hormones,...

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Why You're Tired Sick + Overweight

The longer I'm a health coach for and the more I learn about the body, nutrition, workouts, genetics etc., the more I answer "It depends" to many questions regarding health.

There are SO many factors to consider. How's your mental state? Because what's happening in the brain is happening to every cell in your body.

What's happening with your nutrition? Because again what you're eating affects every cell in your body.

How are you moving? Are you sedentary, mildly active, training at the appropriate level OR overtraining? Important to know because exercise is medicine and not all of it is ideal for every person. 

How I usually begin coaching clients is to help them get clear on the unwanted behaviours that are contributing to symptoms of weight retention and weight gain such as: 

- Limiting alcohol and sugar intake

- Eating a predominantly whole foods diet

- Learning to eat intuitively

- Manage stress (this is a HUGE one!)

But what happens when you've done all of that and...

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How Consistency Vs Perfection Keeps Me Lean + Healthy!

Ok - I know, the obligatory picture of the personal trainer in her skivvies showing her abs is a little played out BUT if you've ever struggled with stubborn weight and water retention you'd know how F*&$ing good it feels to finally dial into what works and keeps you feeling (and looking) the way you've always wanted to! 

So, I'm sharing the daily strategies I use to stay lean and full of energy and vitality! 

Now, that's not to say that what works for me will work for you - literally everyone is different, but I hope this serves to inspire you to figure out what that is for you and then stay consistent, not perfect.

What's the difference? Well, why don't you answer that? Stop for a sec and think about the way that consistent energy feels vs the energy of perfection.

(Don't skip this, seriously! Try it!) 

For me, consistent feels self-supportive, grounded, understanding, loving and mature. 

Perfection feels like judgement, self-criticism, anxious - like I'm...

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What Does Poor Liver Detoxification Have To Do With Weight Management?

fit genes weight loss May 14, 2018

I am so incredibly grateful and blessed to have met my mentor and friend, Dr Robyn Murphy, just 3 short years ago. She has taught me so much! One of the most important and relevant things she's taught me in relation to my business as a personal trainer and weight loss coach is the relation between the liver and metabolism. 

To be more specific, the role that genetics plays in facilitating proper liver detoxification and in turn, healthy metabolism of fat and toxins. 

Let me explain in further detail...

For many of my clients they come to me when they have been eating clean and taking pretty good care of their bodies but they aren't seeing any positive changes in their body composition. 

They feel stuck, frustrated, confused and borderline defeated. But they haven't given up hope yet. 

I explain to them that each person's ability to lose weight in a healthy way is different. It depends on their genetics and epigenetics (how their environment is affecting...

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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...

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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...

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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...

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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. 

When...

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WHAT I EAT IN A DAY! (Holistic Nutritionist Edition)

fit genes nutrition Feb 22, 2018

Once upon a time I was someone who bartended and drank all night, ate McDonald's at 4am and woke up and smoked a cigarette before doing anything else (not kidding). 

Change happened for me when I was at a point that I couldn't handle how shitty I felt everyday. So, I walked into a homeopathic doctor's office, desperate for help to improve my gut health and energy. Things were not looking so good.

He spoke about how we shouldn't have to rely on naps, 3pm coffee or sugar in order to have energy. He taught me how to eat breakfast, do cleanses and remove and improve unhealthy things from my diet and lifestyle. 

Although it didn't happen overnight, I eventually became the girl who knows where her healthy lunch spots are all around the city, goes to a green juice or smoothie for energy in the afternoon and to be honest, feels full of energy all day to workout, train clients, run 2 businesses and have time for my loved ones, always. 

What changed? Well, obviously I...

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