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Grit & Grace Women's Fitness, Smithville, ON (2025)

11/18/2025

If you’re craving a very specific food (not just any food), that’s one of the biggest clues it might be emotional or stress eating.

Especially if it hits fast, feels urgent, or shows up every time you want to mentally check out from the chaos of the day.

When you learn to check in instead of check out of your body’s cues, you take back control of your choices. It’s about recognizing those moments without guilt and making decisions that serve you better.

This is especially important if you’re someone who feels lost in figuring out how to eat without guilt, ready to break free from the endless cycle of fad diets. You deserve the freedom to enjoy meals that nourish you while still honoring your feelings!

Save this post so you can come back to it when you need that little reminder of self-awareness and empowerment. 💛

11/15/2025

These Baked Protein Pumpkin Pie Bites taste like fall in a bite, but with enough protein and fiber to keep you satisfied.

They’re quick to make, freezer-friendly, and perfect for snacks, dessert, or even breakfast on the go!

Baked Protein Pumpkin Pie Bites
(Makes 12)

1 cup (240 g) canned pumpkin purée
1 cup (100 g) oat flour or blended oats
½ cup (50 g) vanilla protein powder
¼ cup (60 g) almond butter or peanut butter
2 Tbsp maple syrup or honey
1 tsp pumpkin pie spice
½ tsp cinnamon
1 tsp baking powder
Pinch of salt

Preheat your oven to 350°F (175°C) and line a muffin tin with muffin liners or lightly mist with baking spray.

Mix all ingredients in a bowl until smooth and evenly combined.

Divide batter into 12 mini muffin cups.

Bake for 15-18 minutes, or until a toothpick comes out clean. Let cool for 10 minutes before removing from pan.

Nutrition (per bite, approx.): Calories: 95 | Fat: 3.5 g | Carbs: 11 g | Fiber: 3 g | Protein: 6 g

Save this recipe and tag me if you try them!
AND… if you’re battling cravings, I have your back! Comment “CRAVINGS” below and I’ll send you my “Cravings Decoder”, which can help you get to the root of what’s going on. 👇

11/14/2025

This week, I realized that even though I wasn’t perfect, I was able to reflect on my choices and look at the data. Instead of getting caught up in guilt or frustration, I asked myself, “What can I do differently next time?”

I embraced the power of if-then planning for myself. Yep, I use it too! For example, if I find myself tempted to skip my workouts, then I’ll remind myself how strong and accomplished I feel afterward. It’s all about setting up those little reminders that guide me toward nourishing choices and self-care without guilt.

This journey isn’t about being flawless; it’s about learning and evolving. Every insight helps me move closer to my goals of mental freedom and body confidence.

What’s something you’ve learned about yourself this week? Let’s share our insights and support each other in breaking free from the cycle of self-doubt. Drop your thoughts in the comments! 👇💛

11/11/2025

Today, on this Remembrance Day, we pause to honor the bravery and sacrifice of those who served, and those who continue to serve. We remember, with gratitude, the freedoms their courage has protected. 🇨🇦❤️

11/08/2025

My favorite core exercise isn’t just about movement—it’s Box Breathing!

Ask me about my go-to technique lately, and I’ll share how this simple breathwork lays the groundwork for stronger, more stable lifts.

Here’s why 👇
When you breathe with purpose, you connect your diaphragm, core, and pelvic floor—the powerhouse that stabilizes your spine from the inside out. Controlled breathing increases intra-abdominal pressure (IAP), helps your deep stabilizers activate effectively, and provides the solid foundation every lift needs.

It’s incredible watching clients realize that just stabilizing their breath can make their lifts feel smoother, stronger, and more confident. It’s like discovering a secret superpower! 💪✨

And let’s be honest… it’s both humbling and empowering to remember that our breath is part of our strength—not just our muscles. 🙃

How do you incorporate breathing into your training? Drop your answer below ⬇️

— Science-backed sources:
1️⃣ Hodges PW et al. Intra-abdominal pressure & abdominal wall function. Spine (2001). [Link in bio or Google: PMC2949466]
2️⃣ Kocjan J et al. Diaphragm training & lumbar stability. Arch Med Sci (2018). [Link in bio or Google: PMC6276912]

11/08/2025

Ever find yourself halfway into a bag of chips or a pint of ice cream and suddenly think: “Wait… what am I even doing right now?”

It’s like you go into autopilot: → Open pantry
→ Scan shelves
→ Snack… even if you’re not actually hungry 😬

And then comes the guilt.
“I was doing so well…
“Why can’t I control this?”
“Ugh, this always happens.”

Here’s what you need to know:
Cravings are actually a MESSAGE from your body…

And when you learn to listen, everything gets easier.

That’s why I created “The Cravings Decoder”... a free guide for anyone who feels lost in figuring out how to eat without guilt and ready to break free from the endless cycle of fad diets. It shows you what your cravings are really trying to tell you (and how to respond without spiraling).

Inside you’ll find:
✅ Insights on what cravings for sugar, salt, wine, and carbs might really mean
✅ A simple 3-step response you can use in your everyday life
✅ A cravings tracker to help you spot patterns and finally feel in control again

Ready to decode what your cravings mean?

👉 Click [DOWNLOAD] and I’ll send The Cravings Decoder straight to your inbox.

11/06/2025

"Jordan "thought they were going to have to give up all their favorite foods…

They pictured endless salads with dry chicken breast, no bread, no dessert, and definitely no Friday pizza nights.

The truth: We didn’t cut everything out.

Here’s what we did: ✅ We calculated what their body actually needed to feel good—no more guessing. ✅ We balanced their meals so cravings naturally dialed down, making room for satisfaction. ✅ We made space for the foods they love, because joy is a key ingredient too!

Fast-forward a few months…

They’re down 12 pounds, feeling stronger and fitter, sleeping better, and genuinely embracing who they are with newfound confidence.

AND they actually look forward to meal planning, because it fits seamlessly into their real life now!

If you’ve been putting off taking care of your health because you think it means restriction…

You might be surprised at how much freedom you can experience when you have the right plan!

Want the plan that Jordan used?

Drop a 🔥 into the comments and I’ll send you the details.

11/04/2025

👉 Comment “CRAVINGS” to grab my new (FREE!) guide: “The Cravings Decoder!”

Cravings can feel random, but often, they’re just your body trying to send you a message (especially if you’re someone who feels lost in figuring out how to eat without guilt and is ready to break free from the endless cycle of fad diets).

Your body might need energy, a more balanced snack, or just a moment to chill out—whatever that looks like for you.

That’s exactly what The Cravings Decoder will help you figure out…

Save this post to come back to when cravings strike, and DM me “CRAVINGS” if you want the full printable guide.

10/31/2025

Happy Halloween! 🎃👻

Whether you’re handing out candy, walking around with your kids, or pretending you’re not home, I hope your day is full of fun (and more treats than tricks!).

Drop a 🍬 if you’re team Sour Patch Kids or a 🍫 if you’re team “anything chocolate!”

10/30/2025

🎃 Let’s talk Halloween candy — and how I’m handling it this year (as someone who still has to check that “all-or-nothing” voice sometimes).

In the past, I’d either:

→ Skip buying candy altogether because I didn’t trust myself around it
→ Or buy a huge bag and polish off half before the first kid even rang the doorbell

Sound familiar?

This year, I’m doing it differently — and honestly, it feels way better.

I’m planning for it. On purpose.
I’ve added one mini chocolate bar into my nutrition plan for the 3 days leading up to Halloween.

Yep. I’m going to eat it. With zero guilt. As part of my plan.

Because when you stop labeling food as “bad” or “dangerous,”
you stop giving it so much power.

It’s not about the candy. It’s about self-trust.
And this — THIS is what real progress looks like.

(Still not touching candy corn, though. Some things are non-negotiable. 😜)

What’s your Halloween candy of choice? 🍫👇

10/28/2025

These simple swaps are how you start making real progress — even with the holidays around the corner.
No extremes. No “starting over in January.” Just doable shifts that keep you moving forward.

Which one are you trying this week? 🍁

👉 Follow me for more realistic tools that actually fit your life.

10/25/2025

I used to roll my eyes at the word calm.
Seriously… who has time for that?

I had workouts to write, laundry to flip, a gas tank to fill, clients to coach, and meals to throw together.
You know exactly what I’m talking about, right?

Back then, I believed:

→ “I’m not here to relax — I’m here to be productive.”
→ “I don’t have time to journal, breathe, and sit in silence.”
→ “I’ll rest when I’m on vacation… maybe.”

But now I know calm isn’t about candles and quiet rooms.

Calm means I don’t snap at my partner when I’m overloaded.
It means I can focus and actually finish what I start.
It means I don’t crash at 3 p.m. and reach for caffeine just to power through.

Being calm doesn’t mean you’re living in a zen bubble.
It means you’ve got mental reserves — the bandwidth to handle what matters most.

And once I started caring about that? Everything changed.

✨ What would more bandwidth mean for you?
Energy? Focus? Patience?
Tell me in the comments — I’d love to hear.

Grit & Grace Women's Fitness

11/18/2025

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11/14/2025

11/11/2025

11/08/2025

11/08/2025

11/06/2025

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10/31/2025

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