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4 Steps To Stop Hating Yourself When You Look In The Mirror

I've been injured and its affecting my gut health and body composition. Not fun when you're on a workout and nutrition program to do just the opposite. 

I've been gaining water weight and haven't been able to workout in days. It brought up a bunch of old gremlins that still appear sometimes when I'm under a great deal of stress. 

As a recovered addict I expect these occurrences to happen (addictions rise when under stress) and when they do I follow a series of practices to manage my energy and stay in a positive and self-loving state vs going back to old patterns and addictions. 

I talked in depth about my experience with self-hatred and how I manage it here.

Coles notes: 

I was an abused kid 

I developed addictions, anxiety and depression at a young age

I hated myself when I looked in the mirror - Always. 

I hated the way I talked, looked, thought, acted, expressed creativity - I literally hated everything about me. 

Getting from that...

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Why Drinking While Eating Is Causing You To Store Fat

nutrition weight loss Jul 17, 2018

It's summer 2018 baby!! I'm riding high (but sober) on the long, hot days that seem to be strung together with work days being the only thing keeping me from living on a beach 24/7.

I've gotten to a place where I don't drink and don't feel the need to in order to have a fantastic time. It's taken me a long time to get here and I have to admit, it's a pretty cool feeling! Especially because there once was a time when I wouldn't be able to dance, meet new people or simply speak my mind without the use of alcohol. 

For me, this is freedom, but for many of my clients and readers, it's bullshit. 

People love to drink! And trust me, I get it. Alcohol is fun, it can feel really good and can also be a hobby (hello wine enthusiasts!).

Who wants to go to a patio or house party and drink Pellegrino all night while watching others get lubed up, flirt, tell jokes and be their uninhibited, fabulously fun selves without getting in on the action? 

Well, me. And...

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How Going Sugar Free Changed My Life {+ FREE 3 Day Weight Loss Reset eBook}

Hi lovelies!

I'm so happy you're here because I'm writing about a topic that is SO important nowadays - especially to anyone who is interested in living their healthiest life possible with minimal risk of weight gain, disease and chronic inflammation.

We're talkin' sugar, baby!

Everyone's favourite vice (ins't it though?). Whether we're aware of it or not sugar is a driving force behind many of our decisions surrounding food and drinks, and it can lead to a host of health issues...we'll touch on that in a bit.

What is sugar?

Sugar is a simple carbohydrate that is found in many vegetables, nuts, seeds, fruits and man-made foods and drinks (pop, alcoholic drinks, iced teas etc.)

Sugar contains 4 calores per gram compared to protein which contains 4 grams as well and fat which has 9 calories per gram. 

When you're choosing carbohydrates or sugar to consume ideally you would choose the kinds that are nutrient dense such as fruits, vegetables, or minimally processed sweetness like...

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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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Is Your Gut Heath Stopping You From Getting Results?

Signs That Your Gut Health Is Kiboshing Your Results

Have you guys noticed how much air time the topic of gut health is getting these days? It's everywhere from newspaper articles to being featured on morning talk shows - Poor gut health is an epidemic and it's negatively impacting people's lives in a variety of ways. 

Today I'm speaking specifically about its role with weight gain and weight retention. 

Working out and eating clean isn't enough for many these days 

I often think back to the way people looked in the 70's and 80's when they ate clean and worked out. Long, lean, thin skin, healthy! Do you know what I mean?

Nowadays due to high toxicity levels, depressed immune systems, inflamed guts and sluggish livers (thanks life in 2018!) people are struggling with bodies that they don't recognize even when they eat clean and train often. 

So what does one do to get the body they want even if they're eating clean, training regularly and seeing minimal results?...

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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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How Stress Is Causing You To Gain Weight

I think it's safe to say that stress is the root cause of many health issues today such as hormonal imbalances, poor gut health, cardiovascular disease and of course, weight gain and weight retention. 

But why is stress the cause of these issues? I'm going to focus on weight gain for this blog's purpose (head over here to learn about the role that stress plays gut health). 

As a weight loss and stress management coach I speak often about the parasympathetic and sympathetic states because understanding them and learning to manipulate the state you're in can make or break your progress with health and happiness. 

For example, we're supposed to spend about 95% of our day in our parasympathetic state (rest and digest) and only 5% in our sympathetic state (fight or flight). 

Though we are all preeeettttyyyy much doing the opposite. That means that our bodies are desperately trying to adapt and evolve to support our new lifestyle and physical...

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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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