Denise Lalonde, Registered Holistic Nutritionist

11/25/2025

•RESULTS•

Results come from two things:

1. Consistency
2. Effort

End of story.

How you look and feel 5 years from now depends on the effort you put in consistently every day for the next 5 years.

Not the 3 month diet.
Not the 6-week exercise program.
Not the 4-week magic pill.
Not the detox.
Not the yo-you dieting.
Not the stop-and-start plan.

There are no short cuts. The only thing getting you there is your desire to actually get there. Your why needs to be much stronger than your excuses, because let’s be real…it is NOT easy to be consistent. Not at all.

11/25/2025

Fellas!

Let Mother Nature help.

11/25/2025

Leg training does more than build strength and muscle in your lower body, it also challenges your mind. Exercises like squats, lunges, and deadlifts require focus, discipline, and mental resilience, engaging your brain alongside your muscles.
Heavy or high-volume leg workouts push you out of your comfort zone, teaching patience, concentration, and determination. The mental effort needed to maintain proper form, control, and intensity strengthens neural pathways, improving mind-body connection and overall mental toughness.
Training legs consistently not only enhances lower-body strength, stability, and athletic performance but also builds confidence and mental endurance. Overcoming the challenge of leg day translates to better focus, motivation, and resilience in other areas of life.
Understanding that leg workouts train both body and mind emphasizes the holistic benefits of resistance training. Strong legs support movement and posture, while the mental challenge develops focus, grit, and determination that extend far beyond the gym.

Credit: Think Positive (copy/paste from FB)

11/23/2025

And it tastes great! 🧄

11/23/2025

Time in nature is only made better when shared with a friend. 🍂☀️

Sunday is off to a great start!

…and we saw a cat! 🐱

11/23/2025

Midlife exercise cuts dementia risk by 41%.

A huge 2025 study from the Framingham Heart Study followed more than 4,000 adults for up to 37 years. The most powerful protection came from staying active in midlife (ages 45–64).

Here’s what they found:

• People who were most active in midlife had 41% lower dementia risk
• Staying active in late life (65+) still helped a lot with 45% lower risk
• Early adulthood (26–44) showed no protection
• In midlife, moderate to hard workouts made the biggest difference
• In later life, any movement helps

Why midlife matters: exercise slows harmful brain changes, boosts blood flow, lowers inflammation, and improves glucose control. These benefits add up for decades and build long-term brain resilience. 🧠💪

If you’re in your 40s–60s, train with purpose. Lift, run, cycle.
If you’re in your 60s–70s, stay consistent. Walk, swim, move daily.
Your future memory depends on what you do now.

Source: Spartano et al., JAMA Network Open (2025)
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2841638

11/23/2025

Small behaviours repeated consistently over time = sustainable results.

Set realistic goals. Take action. Track progress. Be disciplined. No excuses. Anything is possible. You just have to want it badly enough. Full stop.

11/22/2025

I had this exact conversation yesterday with my client, a nursing mother.

You know why you’re exhausted?

Because nursing isn’t “just sitting there.”
Your body is literally:

💖 Releasing oxytocin
💉Producing antibodies
🤱Balancing your baby’s stress hormones
🌡 Regulating their temperature
🪢Matching their needs in real time
🥗Keeping a human alive with bioactive nutrients

Your brain is on high alert.
Your nervous system is constantly responding.
Your entire biology is working overtime.

Breastfeeding burns 500+ calories a day
and somehow we still treat moms like they “did nothing.”

You didn’t do nothing.
You did biology.
You did survival.
You did magic.

11/21/2025

Let food be thy medicine.