Posts in Fitness
My Relationship with Food

I love food.

I love to eat. I love to go out for dinner with my husband. I love nothing more than a plate full of spaghetti and meatballs. I grew up eating rich, carb loaded, delicious meals. They included the trifecta; a protein, a carb, and a vegetable. Except on pasta night. On pasta night there was only a heaping plateful of pasta and 3 meatballs per person. Every meal made my stomach and heart swell with comfort. Apres dinner - even if I didn’t think I could stomach another bite, I would find something to snack on. Cookies, cake, or muffins were a sweet treat that would ensure sweet dreams.   

Read More
How I Get Sh*t Done: Catherine McWade

Meet Catherine McWade! After trying every fad diet in the book in university, Catherine wanted to try something completely different. So she tried a 30-day fitness challenge where she was introduced to group training with qualified coaches. Through this empowering community, Catherine decided she wanted to become one of those coaches too! Now a qualified, knowledge trainer, Catherine is always seeking to discover how human performance and daily life can be elevated through fitness and nutrition! This week, on HIGSD, we sat down with her to discuss everything from why she got into intuitive nutrition to her love for wine!

Read More
This Is The Secret Sauce Of Weight Loss

Wanna know the TRUE secret sauce to achieving long-term weight loss?

I’ll tell you now - it’s not a particular program or supplement or type of exercise. It’s not doing X amount of cardio, or eating X amount of calories per day. After struggling to lose weight for my entire teenage years, I learned that the secret sauce to achieving long-term weight loss truly comes down to one core belief.

Are you ready for it?

“I train because I LOVE my body, not because I hate it.”

There’s a big difference there. (And I say this because I’ve been at both ends of the spectrum.)

Read More
Stretching – What you need to know!

What’s happening everyone? I’ll tell you what – we are finally into warmer springtime weather and you know what that means? We can finally emerge from hibernation to take more of our activities outdoors! And I want to make sure that you stay in top form all (spring and summer) season long injury-free! On that note, today we are going to talk stretching. I’m going to break it down for you, so pay attention.

Read More
3 Important Lessons from an Injury

I had the weirdest injury happen to me last month. One week, on the Monday, I went indoor rock climbing for the first time. I was definitely on an adrenaline rush as I was facing my fear of heights. I even slipped once, which was scary but I quickly realized that I was well sustained by the gear. Then, on Tuesday, I went for my usual run up and down stairs. Everything went well and I felt like I was getting stronger. I was slowly preparing to run 10km at the end of the month and needed to get back into shape. Next thing I know, on the Wednesday, I wake up with a swollen and painful ankle. What happened? I thought it might be muscular because of the climbing. At first, I did not worry about it so much. After two days, it was better so I decided to go for a run. Although it was not painful during the run, it swelled up much more after. Oops. 

Read More
How I learned to love the gym in 2019

I set big intentions for 2019. Like most of you I’m sure, I took the time to dig deep and reflect on what the passing year meant to me. What did I learn? How did I grow? What do I want 2019 to manifest? 

2018 was a year of big changes; it was a move across provinces, of leaving a life and career I’d built for six years in Halifax, of starting fresh in my home province with a new job, a new apartment, and a new Toronto. 2018 was a year of protecting my health and my heart, and basically just trying to keep my head above water amidst it all. I spent the time to learn what I need to be my happiest self, and this is something I’m taking with me into this new year.

Now, 2019 marks a year of fluidity and movement, of not standing still. I’m ready to welcome new people, new experiences, travel, adventure, love, and growth into my world. This means new habits, new perspectives, and shedding a lot of the old, ingrained preconceived notions that previously held me back from this kind of openness.

Read More
Balancing Fitness and School

Some days it can feel hard to get up and do a workout. As a student, my days are filled with long lectures and lots of assignments. Sometimes fitness can take a backseat. But lately I’ve gotten into a routine that allows me to balance being active and getting all of my school work done. Things can get crazy and I forget just how important it is to keep my body moving and how much better and more focused I feel when I get some type of physical activity in during my day. Here are some of my tips for balancing fitness and school.

Read More
Q & A with aspiring Olympic sailor, Sarah Douglas

Although summer may seem miles away, I thought I would get you a little excited about those hot days by introducing you to sailing. Now I am not talking about the captain’s hat and booze cruising sailing, I am talking about the physically demanding, mentally challenging, Olympic class sailing.

Sailing seems to have been in my life for as long as I can remember. My dad is a sailor, and a pretty great one at that.  I am pretty thankful that he chucked me in a boat at a young age, and although I may have lost my favourite pink flamingo hat one my first outing, I soon fell in love with it and it has become part of my identity.  

The sailing community in Canada is so close knit, and I was lucky enough to cross paths with Sarah Douglas a few years back when I was working in Toronto as the head coach at a sailing club there. At the time she was on the Ontario Sailing Team and I have been so excited to see her progress and be a total inspiration to young sailors across the country.

I was able to steal some time in her very busy schedule to get some questions in, and I hope you enjoy virtually meeting Sarah!

Read More
ROLL WITH IT

As a chiropractor and fitness coach, I often ask patients and clients the following questions - Do you wake up the day after a workout feeling stiff and sore? Is your desk job a (literal) pain in the neck? Are you getting headaches after an upper body workout or a long day at work? If the answer is yes, there are many factors to consider – sleep, stress, hydration, nutrition, ergonomics and self-care, to name a few. One of them may be recurrent or chronic tension. If that’s the case, which for most people is at least part of the reason, it might be time to consider foam rolling as part of your daily routine. Your body will thank you!

Read More