The Fit Feel

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The Fit Feel

My Health & Wellness Journey as a Fitness & Nutrition Coach. Because being fit is more than a physic

09/09/2021

Tonight I finally went for another massage at Terra Nova Therapy ! 💆‍♀️ Even though my life is centred around health & wellness, I find it hard to find time to book appointments that I know will benefit my health. With work, studying, visiting family & friends and my side hustles sometimes I procrastinate doing things for my own well-being. ✨Here’s your mid-week reminder to take care of yourself ! You are worth it, you deserve it and you will not regret taking time to fill your cup with self care ! Book the appointment, get the massage, haircut, dentist visit or therapy session you know you need !

09/05/2021

5 ways to get your family to eat more vegetables 🥦🥒🥬🫑🥑
🥦 1. Prepare or Buy Raw veggies to dip in hummus for a quick & easy snack. My favs : cucumber, carrots & celery.
🥬 2. Add spinach or avocado to smoothies to boost the nutrient value and avocado creates a creamy texture.
🥒 3. Hide Shredded zucchini or carrots in muffins or loafs. Cocoa really hides it well !
🫑 4. Add peppers, onions or mushrooms to homemade or store bought pasta sauce.
🍚 5. Get creative with veggie swaps ! Swap riced cauliflower for rice or spiralized squash for pasta.
Take a look in your fridge and let me know if you try any of these ideas !

08/29/2021

Foods & Nutrients to Support Mental Health 🧠 This is a topic I could post about everyday so I will try to keep it short ! These are just example that include Vitamins & Minerals to Boost your mental well-being. When we are stressed our body uses more of the essential nutrients we need to deal with the hormones released as part of our body’s stress response & to fuel the adrenals. When the stressor or event is over we can feel fatigued, depressed, exhausted and suffer from inconsistent sleeping patterns. So what do we need MORE of to support our adrenals, mood & stress response ? 🍳 B-VITAMINS - whole grains, meat, eggs, avocados and leafy green vegetables. 🥑 MAGNESIUM - Fresh Vegetables, avocado, Nuts & Seeds. 🦪 ZINC - pumpkin seeds, meat & fish esp oysters. 🐟 OMEGA 3- flaxseeds, nuts, seeds and specifically DHA & EPA in salmon. ☀️ Just a few of my fav foods that I consciously try to include in my diet weekly!

08/24/2021

I am always looking for natural ways to manage anxiety & stress. 🧘‍♀️ I practice deep breathing and I’m working on the mental aspect of changing my thought patterns, but sometimes it is nice to be able to take a supplement that takes the physical symptoms down a notch. Calm Naturally by includes ingredients that can help you feel calm without feeling sleepy ! L-Theanine is one of the main ingredients that I have been taking on and off for about 2 years and it is able to produce a calm feeling with maintaining our ability to focus. In this formula, you will aldo find GABA for anxiety relief & Magnesium to help to relieve tension in the muscles. 💆‍♀️ You can take 2-4 Gummies at a time and they taste great !
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08/22/2021

Sources of CALCIUM that are NOT dairy products 🥛 I think this is the biggest misconception in the nutrition & food industry. Vegetarian sources of Calcium are really the best way to meet your daily intake requirements. I have just a few great sources here such as; soybeans or edamame, sunflower seeds, dried beans, almond milk and leafy greens. 🥬 If you do consume dairy, avoid fat free and skim milks as the increased sugar content and lack of fats will decrease the absorption of calcium. How do you know if you’re getting enough ?! Some signs of deficiencies include: Muscle Cramps, Brittle Nails, Insomnia & Irregular Heartbeat. Makes those bones strong and eat your calcium rich foods ! 🦴 🦷
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08/21/2021

When you think of water in relation to your health, what comes to mind ?! 💦 Most people think of cleansing or taking care of their kidneys. Let me tell you a story about my kidneys ! When I was 18 I had a kidney stone. 🤔 I know, weird- right ? I was under-hydrated, over sugared but I also struggled with anxiety and indigestion. I took calcium supplements ❌ Was deficient in Magnesium ❌ and took antacids for my indigestion ❌ A perfect storm for a stone. Also the kidneys are known as “the seat of fear” which I had a lot of at the time. I believe our bodies react to both scientific and psycho-social factors when it comes to our health. Water is wonderful, but it may not always be the only answer to improving our health !
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08/16/2021

I’ve stopped saying “I Need To Workout”. Because I don’t need to put any more pressure on myself to “work more”. This phrase has become associated with “pushing through the pain,” “burning x amount of calories,” “toning a certain part of my body,” or “getting ready for beach season.” 🏝 I am done with it because I know what my body ACTUALLY needs. My body needs to move. It needs a way to release stress. It needs to get outside. It needs to stretch and breathe. Most of all, I Need to get out of my mind and into my body. Those are the ways I think about movement and staying active now and it has been a healthier relationship with “exercise” and staying physically fit. I’m not ripped, super muscular or really lean but I’m healthy and I know what I need to do to feel good on a daily basis 😌.
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08/15/2021

Thankful for Sunflowers ! 🌻 You may have noticed a lot of my recipes & baked creations usually have sunflower butter in them. WHY?! I am allergic to peanuts, so is a great alternative. It is also low in sugar, a great source of plant based protein, contains antioxidants like Vitamin E & Selenium and Healthy Fats. 👍 Eating more seeds can help balance your hormones and add more fibre to your diet. Add some sunflower seeds to your salad or try sunflower butter instead or nut butter for a healthier swap. 🥗 Having food allergies has been a challenge in my life but I’m grateful for it because it has allowed me to try different foods and understand how they nourish the body ! 🌼

Photo by Amanda LL King Photography

07/17/2021

BANANA BREAD SQUARES 🍌 My layers aren’t as thick as the recipe inspo on but it sure tastes amazing ! The bottom layer is a chocolate cinnamon banana bread, the middle “caramel” layer is sunflower butter with coconut oil & maple syrup and the top is melted chocolate chips ! 🍫 Check out for the full recipe. I substituted for the hazelnut butter and maple syrup for the yacon syrup. 👍 I am loving chilled desserts for summer ! ☀️
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07/07/2021

I’ve had some time off from work this week and it was honestly hard for me to just “relax”. Having time away from work is important especially when we are approaching periods of burnout, but what does “relaxing” look and feel like for you ?! For me, I still need a routine. I need to move my body, eat healthy (with some vacation treats of course) and sleep well. Sitting around all day might be someone’s version of a holiday, but it’s not mine 🤣 I love a one day Netflix binge like anyone, but after that I need to get outdoors and feel alive ! If you have vacation time approaching and you feel a bit of anxiety about it, you are not alone. Unplugging can be hard and letting go of the safety of routine. My advice, don’t over-plan your time off, stay active without stressing about working out and eat healthy but make room for your fav summer treats. 🍦🍹 Lastly, if you are a creative type like me, spend some time painting, crafting, working with your hands or making something! Expressing our creativity is often overlooked as part of balanced life. Feeling inspired is good for the soul 🙏🏻
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07/06/2021

I believe enjoying dessert is part of living a healthy balanced lifestyle. I like making homemade treats that are and . Today I made these No-Bake Sunflower Butter Chocolate Squares.🍫 Here’s the recipe !
• Layer # 1 : Crumble snickerdoodle cookies and pat down for the base.
• Layer #2 : Melt 1/2 cup chocolate chips with 1/4 cup almond milk and 1 Tbsp coconut oil. Let cool and then mix with electric mixer until fluffy into a ganache texture.
• Layer #3 Crush 3 Tbsp sunflower seeds and add Himalayan Sea Salt
• Layer #4 Blend 4 Tbsp with 1/4 cup almond milk until light & creamy
• Layer # 5 Add a spoonful of frozen Coco Whip on top of each serving
Store in refrigerator 👍 A great allergy- friendly summer treat for hot days when you don’t want to turn on the oven ! 🌻

06/28/2021

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