Eating healthy doesn’t mean you have to go without some of your favorite foods! These chocolate pancakes are low in calories and fat but loaded with protein to get your day off to a great start. Quick and easy to make with just a few ingredients!

The Social Eating Resource Guide For Eating Out

Here are some easy to follow suggestions to allow you to feel empowered when you are out dining with friends and family and still wanting to meet your goals:

Regardless of where you are in your fitness journey, you constantly feel like you are not where you “should be,” that everyone else is doing better than you and that your efforts are not good enough! This is called the comparison game. And if you're stuck in this game it feels soul-sucking and crashing.

Resilience is a tool that helps us navigate CHANGE.

Resilience can be built through self-reflection, shifting, and refocusing your goals.

Let’s get real ....you can plan for everything to go a certain way, but the true test of resilience is in acknowledging your emotions and responding to change as a learning experience RATHER THAN BECOMING THE VICTIM OF CHANGE.

It needs to be nutrient-dense and based on whole foods, not processed or refined foods. It needs to be nourishing and meet the individual needs of the person eating it, particularly athletic performance. 

Just print and colour away. You can determine what stresses are affecting you and you can begin to focus on each one. Adapted from Precision Nutrition

Intermittent fasting is just taking “intermittent times of fasting.” This is a period of time where you do not consume food or calorie-dense liquids. The time frame in which you choose to fast is dependent on your lifestyle and personal schedule. (IF) can be practiced daily or a few times a week.

It needs to be nutrient-dense and based on whole foods, not processed or refined foods. It needs to be nourishing and meet the individual needs of the person eating it, particularly athletic performance. 

But we all know those tasty treats can’t take away the stress! Most women who struggle with emotional eating feel guilty and trapped afterward, which only perpetuates the “weight hate” cycle.

#fittest #hottest100 women in Canadian Fitness

Monitoring your stress levels, using a scale, is one way to ensure that you recognize and acknowledge that stress exists in your life and makes you aware of how your body is feeling at that moment.

Monitoring stress allows you to implement the appropriate relaxation techniques (i.e. breath work) to help you become resilient and positively adapted.

I have been in the fitness industry for over two decades. I am a retired gymnast, a professional fitness athlete, published fitness model, writer, Certified in Sports Performance Coach, Personal Training Specialist, Group Fitness Specialist, Spin(Reebok, Keiser, Schwinn), Pilates & Barre

Sports Specific Training Certified Coach, Certified Club Management Specialist, Program Director Specialist, Certified Reebok Ripped Coach, Certified Kinesis Coach, along with several other specialty certifications in different areas of fitness.

As a professional fitness athlete, I am not blessed with willpower to have things come easily to me. I have proactively created opportunities and developed good habits and behaviors with a lot of time, awareness, and effort.

Ask yourself this; do you have a partner that supports “you” and your healthy lifestyle, eating habits, and your training routine?

Resilience is about taking traumatic events or stress in general and turning it into post-growth and personal development experience.

Understanding how your partner expresses & receives love is essential for a successful relationship and to guarantee less stress in your life...

A Re-Feed Meal is a hyper-caloric meal that helps to minimize the downregulation of hormones, to increase glycogen stores in the muscle, and to minimize cravings and to ward off catabolism.

Researchers have identified this thing called “over-exercise.” And trust me I’ve been there! Far too many women operate under the assumption that more exercise is better. But it is not. When it comes to exercise and movement, the body has its natural limits and it will eventually hit a wall!