Keep Calm & Live Well - Running and Nutrition Coach

01/30/2019

This is one of the reasons I enjoy trail running 💗🌿

The research is clear; spending time in nature improves our physical, mental and social well-being...

01/17/2019

Vitamin D intake is something so important for Canadians, especially during the winter. We live farther from the equator, and are simply exposed to less sunlight than someone who lives farther south. (And also tend to spend more time indoors when it’s cold😉) It is true that up to 40% of Canadians have inadequate vitamin D during the winter/ spring!

Vitamin D is conditionally essential, and we can make it ourselves by synthesizing it from a form of cholesterol in our skin if we are exposed to enough sunlight, if not, we have to get it from foods. It is important for calcium balance in our bodies- helps us absorb, retain and regulate the levels in our bodies. (related to bone strenght- deficiencies can cause osteoporosis) Vitamin D also has an important role in cancer prevention and in strengthening our immune system.

Few foods contain vitamin D naturally, the main sources being fatty fish and fortified beverages such as milk, soy/almond milk and orange juice. The RDA for Vitamin D is 600 IU, with the UL being 4000 IU for adults. Most supplements are either 400 or 1000 IU for this vitamin. So should you be taking a supplement?
It is recommended during the winter if you are not consuming a lot of fish or fortified beverages, and in the summer if you are inside a lot or wear sunscreen (sunscreen blocks UV rays which are necessary for Vitamin D's synthesis!)

01/15/2019

Findings from prospective studies and clinical trials associated with relatively high intakes of dietary fibre and whole grains were complementary, and striking dose-response evidence indicates that the relationships to several non-communicable diseases could be causal. Implementation of recommendat...

11/06/2018

A great recipe by a friend of mine! :)

11/04/2018

Gear with warmth, grip and grit.

08/09/2018

Goodlife is a lifestyle magazine published six times a year serving Ontario communities in Barrie, Springwater, Oro-Medonte, Innisfil and area.

07/21/2018

Hydration is SO important, especially during the summer! Be sure to drink both water AND electrolytes when exercising to maintain hydration! ☀️💦.



・・・
Our friends at want you to stay cool out there! Hydration is key as the temps soar, so to that end, we want to keep you and your BRF enjoying many happy (hot) miles.
Simply comment below and tag your BRF, and the two of you will be off and running with everything you need to beat the heat.
Prize pack includes:
-8 Tubes of for each of you PLUS a water bottle
-Matching (twinsies!!) outfit from our friends at
-Pacifica Hybrid Oasis water bottle with stay cool 24 hr technology
The fine print:
Must follow both and on Instagram. Bonus points if you also follow page and double entries if you re-gram this on your own page! Thanks to our sponsors at for making this contest possible. .

07/01/2018

Happy Canada Day ❤️🇨🇦❤️

06/10/2018

Different kind of Saturday on the trails! Lots of fun crewing an aid station today! 💚🌳 .

06/02/2018

I just registered for Guelph Lake 10k! Looking forward to a fun local race :) if you're in the area, consider joining in on the fun!

Guelph Lake 5k and 10k 7743 Conservation Rd, Guelph - Run through the beautiful Guelph Lake Conservation… - June 10, 2018

05/28/2018

Another one for the books! 42k later and we’re still smiling ❤️👟.

05/27/2018

Being active is an important part of a healthy life!

Following the Nutrition and Physical Activity Guidelines for Cancer Survivors helps survivors live longer finds a study from . https://goo.gl/PbVqFz