Health

Increase flexibility and decrease injury by keeping muscles long and lean. Stretching lengthens muscles, increases flexibility, decreases injury and soreness, and aids in joint range of motion. Stretching your legs and glutes will also help decrease lower back pain. Stretching after your warm up, workout, or a warm shower or bath is best so that […]

According to the latest research, about 96 percent of people tend to gain weight back—plus more— with the typical approach of cutting calories/exercising more. Clearly, this does not work and only leads to future weight gain, to say nothing of metabolic damage as thyroid hormones drop and precious metabolically active muscle is lost. At 46, […]

Spring brings with it the promise of new beginnings. Filled with new life and new growth, it’s the perfect time to embrace a new mindset and refresh your thinking in a way that produces positive outcomes. The way we think and see the world determines how happy we are. We may not always have control […]

Springtime makes most of us feel lighter and brighter—and when it comes to weight loss, that feeling is real. As the temperature rises and the days get longer, your body is naturally wired to lighten up, and shed any extra fat it felt the need to store over the winter. Here are a few things […]

When we think about MOVEMENT, we may automatically think of structured exercise, as in: hitting the gym, hiring a personal trainer and doing crunches until miraculously, a six-pack shows up in our abdomen. But moving our bodies is about so much more than trying to look a certain way or hitting a target heart rate. […]

Get your booty ready for bikini season and keep it looking great year-round in less than 30 minutes EVERY OTHER DAY! Beginners can see results in four to six weeks, with best results coming after 12 weeks—so get started now! Squat Stand tall with your feet shoulder-width apart. Keeping your back straight, lower your body […]

We may not turn into Werewolves during a full moon, but we certainly feel like the timing and the setting is perfect for the transition from normal to crazy. Strange things seem to occur during a full moon and people definitely show signs of being a bit ‘off’, with no mystery that the word Lunatic […]

Every year, people around the World share their New Year’s resolutions with family and friends (and sometimes strangers).  Although we know that changes in our life need to be made, we quickly resolve to the fact that New Year’s is the best time to do so.   Then we see a flurry of articles about how […]

Massage therapy is not just about a day in the life at a spa. While spa life can be dazzling and enchanting to most of us, let’s face it we all aren’t Rockefellers.  Therefore, indulging once in a while is usually all that we do for ourselves. However, it is important to recognize that Massage […]

The holidays are great and all, but there’s no denying that this time of year can also be a very stressful time of year for many people. Whether it is because of financial strain, travel delays, or simply not having enough time to get everything completed by the big day. There is so much going […]

It is that time of year again – parties, wine, cookies, appetizers, chocolate and savoury meals with larger than life portions. Late nights, busy schedules and feeling overwhelmed by the lack of time there is to accomplish what needs to be done. So what’s a girl to do to stay in balance and not lose […]

Statistics show people tend to gain an average of one to two pounds each year during the holidays. While this may not sound like much, these extra pounds add up to a 10-pound holiday weight gain per decade. My years of clinical practice have shown that packing on extra pounds is not inevitable. These same […]

High-intensity interval training (HIIT) is a great workout for people with little time to spare. It can be done just about anywhere and very little equipment is needed. With a HIIT workout, you get and keep your heart rate up throughout your workout, which will increase your metabolism, burn more fat, build more lean muscle, […]

Mindfulness, careful choices and advanced planning add up to a happy, healthy holiday. With the holiday season upon us, the question becomes, “how do you indulge in the fun and festivities and still look and feel your best?” Many of us associate food and drink with fun, happiness and love. When you eat high sugar […]

Live in the Moment This Holiday Season! What does living in the moment really mean?  Taking it all in and being present can seem like an unreachable goal when you are stressed to the max and it seems like there aren’t enough hours in the day. Sometimes all it takes is not losing sight of […]

There are some people who will make any excuse to avoid exercise. This article is not for them, rather, it’s for those who like to keep active and moving, even when they are not at their optimum. If you’re feeling under the weather and you still want to be active, you need to check a […]

It is that time of year where everyone is scurrying the Internet looking for ways for holistic cold and flu prevention ideas. The days are starting to become shorter and suddenly the eerie sounds of coughs and sniffles fill our homes. It is easy to blame the kids that are back to school and sharing germs […]

It’s the beginning of the holiday season and this is the time of year when people begin to let themselves go. I think the change in the seasons is the perfect time to change up your workout and explore a new and exciting fitness routine. A fitness routine takes commitment and time. You know that […]

‘Don’t worry about what the world needs. Ask what makes you come alive and do that because what the world needs is people who have come alive.’ -Howard Thurman What is Passion? Passion is an intense emotion, a compelling enthusiasm or, a desire for something. We’ve all heard the phrase and have probably been advised […]

At the end of the summer, we sent our very own, very pregnant, receptionist to a Yoga studio in Toronto to learn more about the New First Response Prenatal Multivitamin Gummies. Contrary to the name, First Response Prenatal Multivitamin Gummies are for women who are trying to conceive, are pregnant or are breastfeeding.   Not only […]

The fall season is now in full swing and many of us have weight loss goals that we want to take care of. The crispness in the air may have us longing for chunky sweaters, pumpkin spiced lattes and cozy nights by the fire—but it also brings a sense of new beginnings. After a summer […]

Many of us become obsessed with weighing ourselves and what the scale tells us when it comes to weight loss. I too have been caught up in the scale obsession, especially throughout my competitive skating years.  I vowed after those years that I would never weigh myself again and that my tightest pair of jeans […]

So, are you looking at following more healthy habits now that summer is over? Sure, you’ve had a great summer, but maybe let a few things slide off your to-do list, gained a few extra pounds or put your exercise regime on hold. It’s time to take control and get back to a balanced life. […]

These yoga exercises will help you build strong, lean arm muscles that will make you want to go sleeveless every day! Downward-Facing Dog Begin on all fours with your knees hip-width apart and your hands shoulder-width apart. Stack your hips over your knees and your shoulders over your wrists. Walk your hands out a few […]

Most women today still believe the myth that they will look like ‘a muscle chick’ if they lift weights heavier then 10lbs. I’m here to tell you that if your goal is fat loss, then you need to ditch the high rep, light-weight workouts. If your goal is to be a lean, mean—fitness machine, you […]

Hey you – slow down! It’s never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. […]

Following a healthy lifestyle is important. One thing however is that we live in an instant gratification society. It is unfortunate that this has transcended into the wellness industry, now more so than ever.  The idea that if we spend a short time adopting healthy habits (sometimes super radical ones) we assume that we will […]

The power of the pelvis is very fascinating. Every muscle, joint and ligament complex is important for movement and the structural integrity of the body.  However, the Pelvis (also known as the pelvic girdle) is fascinating and powerful. The Pelvic Girdle consists of paired hipbones that are connected in front at the pubic symphysis and […]

Are you looking to lose some weight?Are you feeling bloated and sluggish after the summer? Do you want to blast five pounds or lose those pesky five that you gained over the summer? I have the solution to losing those five pounds this week. I know that you are busy with your career, family, chauffeuring, […]

If you are what you eat, then eating the right foods could mean a clear, glowing complexion and skin that looks and feels amazing. Is your way of eating helping or hurting your complexion? Your diet keeps your body slim and healthy, but its impact doesn’t stop there. The food you eat — from wrinkle-fighting […]

Want to step out side the salad bowl and really wow your guests? Then you should try your hand at this refreshing watermelon salad that will leave your guests impressed and satisfied! Watermelon, Cucumber, Basil, Feta Salad I prep this differently each time in terms of quantities and measurements depending on how many people I […]

Often time’s magazines and television are blamed for portraying an ideal body image that causes many people to question their looks and to lose self-confidence.  But how has social media affected the way we perceive ourselves? Does it play a role in manipulating our attitudes towards the way we look and ultimately our self-confidence? The […]

Having a daily exercise routine is very important. There are a number of physiological benefits with exercise. Some examples are improvements in muscular function and strength and improvement in the body’s ability to take in and use oxygen. As one’s ability to transport and use oxygen improves, regular daily activities can be performed with less […]

The benefits of walking are endless. Somewhere, in the design of suburban neighbourhoods, walking has been engineered out of our modern lives. Evening strolls, or a walk to the corner store, have been replaced with hours behind computer screens and taking the car to the big box store.  We no longer have to go out […]

Running is good for you in so many ways. When I think about running I get excited at the idea of my limbs moving, my heart rate climbing and beads of sweat forming on my forehead. Then I imagine that feeling I get after my run is over, where my body feels light and airy […]

Many of us have weight loss goals. For over 20 years I have worked closely with thousands of women to help them achieve their highest health potential. I noticed three common mistakes that they shared that were keeping them from improving their relationship with food and their body. Weight Loss: Mistakes and Solutions Mistake #1: Weighing Yourself […]

Exercising on a daily basis is so important. Over the past few years I noticed that I began to put on weight. Whether it was from eating unhealthy or being stressed, the reasoning and contributors were endless. I felt uncomfortable in my body and I needed a change. When summer rolled around and my “summer […]

What is Pilates? I asked myself this same question not that long ago. I still remember the day when my dance coach told a group of us one important thing: since we are competitive dancers, we need to be strong. This is when she introduced us to Pilates in order to strengthen our inner cores. […]

Fitness quotes will help us get motivated, that’s for sure. We all get stuck in our fitness rut. Some of us stay in it longer than we like to admit. Dreading the fitness life is not new to us, and sometimes we need a little extra kick to get us up and going! My favourite […]

There are many health benefits that come from meditation. In fact the benefits are endless. When you hear the word “meditation,” what images come to mind? Sitting cross-legged on a pillow, eyes closed, possibly chanting? A religious group engaged in deep and mindful concentration? For beginners, the simplest form of meditation is breathing. Deep breathing […]

As living beings we are always changing, growing and evolving. Change is inevitable and Change is good. Everything in the world experiences change at one time or another.  For example, every few months the seasons change and that creates a whole slew of other shifts that are important and necessary.  When the weather gets cooler […]

Hot tunes, low lights and luxurious extras take spinning that extra mile By Justine Taylor Lights are low, music is high and the energy is off the charts! Spinning isn’t new in Toronto, but it’s certainly changing. More and more places are offering high intensity, full-body indoor-cycling workouts (arms and core included) with features like […]

Here are some yoga tips that will help keep your weight in check. Most yoga is considered non-aerobic, meaning that it doesn’t raise your heart rate to the level that aerobic exercise does for increased calorie burning. Still, practicing yoga balancing poses in sequence does engage your muscles, tendons, and ligaments and can burn calories, […]

I like these exercises because they are great for a full body workout that can be done anywhere and anytime by using just your own body weight. Four Best Exercises For A Full Body Workout Plank: Tones the abs, chest, forearms, shoulders, and back Starting in a push-up position, keeping your body weight on your […]

Live a healthier life today for a better tomorrow. Whether you’re a health nut or a beginner to the healthy lifestyle scene, these 10 steps toward a healthier living are essential for everyone and anyone to know. How to Live a Healthier Life Exercise This one will come to no surprise to you, but it’s […]

Summer is here, so get active outdoors. Now that the weather is beautiful and blissful, I hope that you’re finding it easier to get outside and be more active. It’s always a good time to increase your exercise and activity. More physical activity will help your muscles, blood, heart and lungs and pretty much everything […]

Believe it or not, music has an impact on our well being. When we listen to music we are not only honouring the artist who sings the lyrics or plays the instrument, we are also honouring our body.  Music has an impact on our well being that is unconscious yet profound.  We are all familiar […]

Our healthcare providers are here to help us, and yes it is important that we ask them questions too. We often believe that doctors and nurse practitioners (NPs) will ask us all the necessary questions in order to ensure we are on the path to optimal health. While this statement is true in theory, I […]

Family fitness should be fun, and a part of your daily routine. It’s about putting phones down, connecting with each other, and recognizing exercise in new places. Kids need physical activity to build strength, coordination, and confidence, and to lay the groundwork for a healthy lifestyle. They’re also gaining more control over how active they are. […]

When I start ranting and raving about bone broth, more often than not, people squinch up their noses and give off some pretty strong verbage, like this: “I’m grossed out!” Vibes. I’m here to change that, simply because the healing benefits of animal ‘remains’ are so powerful, just ask Grandma. She’s been on the bone […]

For over 20 years I have worked closely with thousands of women to help them achieve their highest health potential. I noticed one common challenge that they shared and this was emotional eating, dieting/binging and simply feeling crazy around food. I thought I’d address some of the most common questions and concerns I get about my strategies for ending the Crazies Around Food… Emotional […]

Adiponectin seems too good to be true! Essentially, it’s a hormone that burns fat. That’s not all. In some animal testing models, this fat-burning advantage appeared without a related increase in hunger. Adiponectin is produced in—and sent out from— our fat cells, where it helps us lose fat by improving our insulin sensitivity. Think of adiponectin as the fat factor that ironically leads to its own demise: it’s produced […]

Stretching at every age is very important for our overall health.  From newborn to 90 years of age, our bodies need to stretch and are designed for it.   Our muscles, ligaments and joints work together so that our limbs and our spine can elongate and allow movement to occur with ease. When we stretch regularly […]

If you want to lose weight and learn to have a better relationship with food, you are not alone. Chances are you are thinking of what and when you will eat next. Can you believe that we make over 200 decisions a day in regards to our food choices? Talk about food obsession! So often […]

It’s time to stop bloating in its tracks! “Do you think anyone will notice how disgustingly bloated I am right now?” This was a worrisome thought that played on repeat in my mind for close to two years. That was before I realized that I don’t have to feel this way anymore (Let’s become a […]

The average person gains eight pounds over the summer. It’s easy to do because nice weather also means drinks on the patio, beers by the lake, epic BBQs and yummy snacks late into the evening. But summer doesn’t have to translate into big gains on the scale. With a few tips, you cannot only maintain […]

Every once in a while you should give your body a break from pounding the pavement, whether you’re running, dancing, or playing sports. But before you take this as a sign to sink even deeper into the sofa, try a low-impact workout like Rollerblading. They’re easier on your body and your joints will thank you. […]

In Celebration of Father’s Day, Planet Fitness Shares How Dads – and Others – See the Softer Side of Fatherhood with Dad Bods. This Father’s Day, Planet Fitness, Inc. celebrates dads of every shape and size by revealing what people really think about that ultimate badge of fatherhood, the “dad bod.” Why Dad Bods? Based […]

Mind over matter. What does it really mean? We’ve all heard the old adage and many of us think that we have mastered this concept of controlling our minds to overcome any fears we may have or any physical feats we may feel challenged to achieve. Although this may be very true, I believe that […]

Adrenal Fatigue is no laughing matter. You see, if you’re dealing with stress at work, have an appointment filled schedule, a family that’s always on-the-go, and a never-ending to-do-list – you may end up with a one-way ticket to burnout town. A burnout really isn’t something to take lightly, I know it feels good to […]

From this moment onward, let’s erase any preconceived notions you may have about the need to invest hours a day in the gym, working up a sweat, or perhaps even longer in the kitchen, arduously prepping eggplant and Brussel sprouts, for you to have healthy habits and lead a healthy life. Contrary to popular belief, […]

There are many excuses one can create to avoid exercise. Telling yourself you are too tired, too busy or just don’t have enough money to frequent the gym can be enough to deplete your motivation. The way you talk to and treat yourself needs to be changed. Making your health a priority is the first […]

Insomnia is a nightmare. Chronic sleep problems affect 40 per cent of adults, and can take a toll on all parts of your life, destroying daily routines and leaving you vulnerable to anxiety and depression. Yet, most people don’t know that insomnia can be successfully treated without medication. We spoke to clinical psychologist and sleep […]

Celebrity Trainer Harley Pasternak Shares His Slim Down Smoothie Recipe. Spinach Smoothie Makes 1 Serving (470g)   INGREDIENTS 2 cups spinach leaves, packed 1 ripe pear, peeled, cored, and chopped 15 green or red grapes 6 oz fat-free plain strained yogurt (skyr or greek yogurt ) 1 small palmful of almonds 1-2 tbsp fresh lime juice […]

LOVE LEFTOVERS Leftovers will be far more appetizing—and better for you—when stored in stackable canisters from California’s Bauer Pottery. They’re ceramic, so they eliminate chemical transfers from plastic containers, and they look so nice you’ll want to take them straight from the fridge to the table. US$50 for three with one lid, bauerpottery.com GIVE IT […]

Nutritional protein powder supplements are great for everyday use, especially in this Chocolate Protein Pudding. Protein supplement powders used to be the exclusive domain of high-level athletes focused on strength training or competitions. A growing consciousness about health and nutrition means options like protein powders, drinks and supplements are becoming more mainstream. These days, they […]

When it comes to losing weight, there are endless programs, diets and quick fixes to choose from, and it can be a challenge to find one that actually works. Regardless of the plan you choose, here are five key elements that should be included to guarantee success and deliver real weight loss results! 1. Drink […]

Ask anyone if they know a hormone that causes weight loss. Most people will mention the thyroid hormone. That’s true, but did you know there are actually six hormones that impact fat loss?

We all have busy lives and sometimes it’s hard to relax and shut down at the end of the day. Stretching is one way to feel more relaxed and keep your muscles strong and flexible, while helping prevent discomfort and injuries. These simple stretches can be done just about anywhere and will help you get […]

A luxuriously rich spin on a classic, this sun-dried tomato hummus is perfect on a crispy pita or as my girls do, dip n’ lick it off your fingers.  In a food processor combine until smooth: 3 cups of chickpeas (canned or cooked) ½ cup of sun-dried tomatoes 150-200 grams of feta juice of ½ […]

Boost strength, flexibility and energy with this simple series DOWNWARD FACING DOG This pose helps to strengthen the shoulders, arms and legs, lengthens the spine and can help relieve pain in the upper, middle and low back. This gentle inversion, reverses the blood flow in the body, benefiting the circulatory and lymphatic systems. Begin on […]