This Holiday Season Take Time To Meditate

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 […]

Self Care over holidays

Your Self-Care Survival Guide for the Holidays

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 […]

holiday weight gain

7 Steps to Prevent Holiday Weight Gain

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 […]

HIIT Workout in 7 Minutes

HIIT Workout in 7 Minutes

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, […]

Making Healthy Holiday Choices a Priority This Season

Making Healthy Holiday Choices a Priority This Season

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 […]

Holidays more meaningful

10 Ways To Make Your Holiday More Meaningful

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 […]

Exercising When You’re Feeling Sick

Exercising When You’re Feeling Sick

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 […]

Life of Passion and Purpose

How To Live a Life of Passion and Purpose

‘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 […]

First Response Prenatal Multivitamin Gummies

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 […]

weight loss

Why The Weight Scale Is A Burden On Our Weight Loss Goals

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 […]

Why Women Should Lift Heavy Weights

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 […]

Top Ten Tips To Slow Down

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. […]

Healthy Lifestyle

Five Ways To Make Your Healthy Lifestyle Stick

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 […]

Lose Weight

Six Ways To Lose Weight This Week

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, […]

You Are What You Eat: Food To Get Your Skin Glowing

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 […]

Watermelon, Cucumber, Basil, Feta Salad

Healthy Summer Treat: Watermelon, Cucumber, Basil, Feta Salad

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 […]

Exercise Routine

The Benefits Of Cardio Workouts

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: A Healthier You Is Only A Few Steps Away

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 […]

Benefits Of Running

Running Has Many Positive Benefits On The Body

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 […]

Diet Mistakes

Three Biggest Mistakes Women Make When It Comes To Weight Loss

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 […]


Here Is What You Need To Know Before Exercising

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 […]

Benefits of Pilates

The Benefits Of Pilates

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

30 Fitness Quotes That Will Motivate You Today

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 […]


Health Benefits of Meditation

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 […]


Embracing and Honouring Change

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 […]

Spinning Spinco

SPINCO Rolling Out A Next Level Spinning Experience

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 […]

How Yoga Can Help Manage Your Weight

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, […]

Full Body Workout

The Only 4 Exercises You Really Need For A Full Body Workout

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 […]


10 Easy Steps to Take Towards a Healthy Lifestyle

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 […]

Active Outdoors

Benefits Of Working Out In Nature

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 […]

Music Has An Impact On Our Well Being

Why Music Has A Positive Impact On Our Well Being

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 […]

Family Fitness

Tips For Family Fitness During Summer

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. […]

Collagen Has Many Health Benefits

I Added Collagen To My Routine And This Is What Happened

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 […]

Emotional Eating

Common Emotional Eating Questions Answered

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 […]


8 Ways To Boost Your Fat-Burning Hormone Adiponectin

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 […]

Lose weight

Eat In The Moment and Lose Weight

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 […]

Dad bods

Gut Check: Dad Bods Are ‘In’ And More Than Two-Thirds Of Women Agree

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

Mind Over Matter- Heal your Mind and Heal your Body

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

10 Stress Free Ways to Overcome Adrenal Fatigue

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 […]

Exercise Motivation

Exercise Motivation 101: Great Ways to Motivate Yourself to Exercise

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 […]

Spinach Smoothie

Harley Pasternak’s Sweet Spinach Smoothie Recipe

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 […]

Kitchen Tools To Help You Get Back To Healthy Eating

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, GIVE IT […]

Protein Pudding

Chocolate Protein Pudding Recipe- Stock Your Pantry With Protein Power

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 […]

5 things you can do to start losing weight today

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 […]

A Quick Stretching Routine to Improve Your Sleep

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 […]

Sun-dried Tomato & Feta Hummus

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 […]

Top 8 Yoga Poses to Practice Everyday

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 […]