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Dead Bug Sequence

Dead Bug Sequence

The dead bug sequence is a great progression to start challenging the core after about 6 weeks postpartum. There are a few ways to do this exercise.  First you want to get into the dead bug position: Once you're in this position, you'll want to do a deep core breath,...

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Deep Core Breathing

Deep Core Breathing

Connecting to your deep core is important throughout pregnancy and postpartum recovery.  The deep core is made up of 4 muscles that help you to find stability and containment in the core.  Learning to connect to these muscles may require a few visits with a pelvic...

read more
Abdominal Separation Post Pregnancy

Abdominal Separation Post Pregnancy

One thing that never ceases to amaze me is how few women know that they have an abdominal separation in their abdominal wall, and more so that they have never even heard that it exists! Abdominal separation is known as Diastasis Recti, and is a condition where your...

read more
The Best Bodyweight Exercises

The Best Bodyweight Exercises

Bodyweight exercises are your key to getting fit with no gym membership! How many of you have paid a monthly membership to a fitness facility that you NEVER get around to visiting?  Trust me, I have been that person before.  The YMCA took so much of my money for me to...

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Why is the deadlift so important?

Why is the deadlift so important?

My clients often ask me why I make them do deadlifts.  The simplest answer that I can give them is that it teaches how to properly lift something off the floor without hurting your back, and it uses so many muscles that it takes a lot of calories to execute this...

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Why Are Antioxidants So Important?

Why Are Antioxidants So Important?

We have all heard of antioxidants, and we have all heard of free radicals.  But, what are they and why are they important for us to understand? Antioxidants are a group of vitamins and minerals that we can obtain through the diet that help us to keep free radicals...

Digestive Fruit Salad

Digestive Fruit Salad

The digestive system can sometimes use a little bit of assistance when it comes to breaking down the foods that we eat.  Our best bet is to eat whole foods, mostly plants, and not too much.  We also want to ensure we're getting enough fibre and water in our diet so...

Kale Salad Extraordinaire!

Kale Salad Extraordinaire!

Every year, my girlfriends and I get together for a holiday feast.  It has been a tradition since high school!  At first we would all have our parents help us make something and it ended up being a major carb fest, but we do better and better every year!  This year I...

Protein Shake: Brains & Beauty

Protein Shake: Brains & Beauty

This protein shake features two extremely health promoting ingredients  that can help you lose weight, improve mental clarity, increase energy and ease joint pain. MCT (Medium Chain Triglyceride) oil is a type of fat that is broken down easily by the body.  It turns...

Sauerkraut Salad

Sauerkraut Salad

If you were able to tune in on Facebook a couple weeks back, we were talking probiotics and I showed you how to make sauerkraut (super easy).  If you missed that you can find it here. In this week's recipe, I am going to show you how to make one of my favourite simple...

Sweet Green Alfredo Pasta

Sweet Green Alfredo Pasta

Sometimes you need a nice creamy pasta for those days when you just have to have a comfort food.  Unfortunately eating a pasta with cream sauce will make me look like I'm in my second trimester.  There is nothing good in that dish for your body.  It will spike your...

Chocolate Chip Banana Oat Muffins

Chocolate Chip Banana Oat Muffins

This recipe was born when I was at a cottage, and assigned to breakfast duty.  I wanted to make something quick and easy (so that I could get back to frolicking by the lake), that was also guaranteed to be a crowd pleaser.  I did some research and created this...

Chocolate Sweet Potato Coconut Pancakes

Chocolate Sweet Potato Coconut Pancakes

It's September!  Fall is my favourite time of year for so many reasons.  I love sweater weather, I love fall colours, but most of all, I love fall FOOD!  One of my favourite breakfast options is PANCAKES, and I have created a delicious gluten and dairy free pancake...

Double Chocolate Loaf

Double Chocolate Loaf

I spent a week in Florida this summer.  It was fantastic.  I lived like a retired Floridian.  Yoga in the morning, home cooked meals, beach time, lots of reading, lots of sleep.  So good!  We splurged on all the healthy ingredients I would usually have in my kitchen...

Chocolate Protein Balls

Chocolate Protein Balls

Being a chocolate addict, I always have to find a way to keep it in my regular diet without eating the toxic ingredients in most conventional chocolate. These protein balls are fast, delicious, and filled with nutrients.  They are great for a pre or post workout...

Deep Core Breathing

Deep Core Breathing

Connecting to your deep core is important throughout pregnancy and postpartum recovery.  The deep core is made up of 4 muscles that help you to find stability and containment in the core.  Learning to connect to these muscles may require a few visits with a pelvic...

4 ways your body changes after pregnancy

4 ways your body changes after pregnancy

I have been working with new moms for the extent of my career, and there are definitely some themes among new mamas: You are exhausted all the time (how could you not be with that little sleep??) You feel guilty when you take time for yourself (if you ever do) You...

Pregnancy & Exercise: Dos and Don’ts

Pregnancy & Exercise: Dos and Don’ts

Finding out you're pregnant can be overwhelming.  Figuring out how to properly care for your body is of utmost importance, but there is so much information out there and it can be daunting. I've put together a basic list of exercise dos and don'ts for you to put your...

Common Postpartum Conditions

Common Postpartum Conditions

Going through pregnancy is no easy task.  You carry an ever-growing little human, AND an organ (the placenta) that your body creates to nourish that new life.  This creates a lot of strain on your pelvic organs, muscles, bones and tissues. There are many things that...

Dead Bug Sequence

Dead Bug Sequence

The dead bug sequence is a great progression to start challenging the core after about 6 weeks postpartum. There are a few ways to do this exercise.  First you want to get into the dead bug position: Once you're in this position, you'll want to do a deep core breath,...

Deep Core Breathing

Deep Core Breathing

Connecting to your deep core is important throughout pregnancy and postpartum recovery.  The deep core is made up of 4 muscles that help you to find stability and containment in the core.  Learning to connect to these muscles may require a few visits with a pelvic...

4 ways your body changes after pregnancy

4 ways your body changes after pregnancy

I have been working with new moms for the extent of my career, and there are definitely some themes among new mamas: You are exhausted all the time (how could you not be with that little sleep??) You feel guilty when you take time for yourself (if you ever do) You...

Abdominal Separation Post Pregnancy

Abdominal Separation Post Pregnancy

One thing that never ceases to amaze me is how few women know that they have an abdominal separation in their abdominal wall, and more so that they have never even heard that it exists! Abdominal separation is known as Diastasis Recti, and is a condition where your...

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