I get asked a ton of fitness questions but one of the most common questions is how to get defined muscles. Here’s the way to achieve that look.


I bought some RISE Kombucha at the YogaConference AndShow last weekend. These 3 flavours were my favorite. Fermented foods are great for your gut flora. If you’ve never heard of Kombucha it’s a fermented tea that has been de-caffinated with a bacterial culture.  As a fermented beverage, it adds probiotics to your gut and is great for digestion!  Have you tried RISE before? What’s your favourite flavour?


How much water is enough and can we over consume water?  If you know you should be intaking more water here are some tips on how yo can do so.  How do you remind yourself to drink more H2O?

I came across a quote the other day that said ‘I have get to workout’.  Having to workout and GETTING to workout are 2 different things.  Just changing 1 word in your vocabulary can make your outlook on life and goals seem different.  We all have goals but changing your frame of mind is what will help you achieve and conquer them.  Let’s not take movement for granted.

It happens time and time again.  We set intentions to start a new routine only to fall short of following through with it.  Let’s turn those intentions into habits and here’s how.


Just need to form these energy balls into better spheres and freeze and then they’re ready to eat. These are so delicious and packed full of superfoods and goodness. The secret superfood is spirulina.  It’s a blue green algae that is superior to typical plant protein. Check out the recipe from Meghan Telpner below.

I bought all of my ingredients at Natures Emporium (with a few that I already had from Bulk Barn.)

The raw cacao powder is from Giddy Yoyo. Anyone who knows me knows that I LOVE their products.

Thanks Meals that Matter for introducing me to these amaze-balls. Website coming soon.

Recipe here.


I have been meaning to make these muffins for quite some time from the Oh She Glows cookbook and I finally got around to making it.  With 2 kids it sometimes makes it a bit challenging to get any baking done which I absolutely love to do.  It’s therapeutic to me.

If you’re looking to make a healthy muffin here is a great option.  There’s flax, oats, raw honey and some other delicious ingredients.  I added chocolate chips to mine as well because my oldest son inspects his muffins to make sure there are some chips in there.  😉 The recipe only makes about 6 so if want more make sure to double the recipe.

After you’ve made these let me know how you like them.  We gobbled ours up!


I know you’re dying to find out what this miracle program is.  Have you tried a ton of classes, purchased a gym membership, set new goals every Monday that you’re going to stick with your new program only to be left with an empty bank account and no results?  This is such a common trend and for some reason, we think that the second or third time we try to commit to the same program things will be different.  I hate to burst your bubble but it will likely end the same way.  You’ll be awesome from Monday to Wednesday and then you’ll fall off the bandwagon on Thursday with your new eating plan, make excuses that you don’t have time to get to your destination for your workout or worse, put off doing it in your own home.  If you’re not willing to fully commit yourself to this new lifestyle and surround yourself with positive, motivating and uplifting people, then sadly, you’ll be running in circles.

So why do we keep yo-yo dieting and exercising?  It’s simple.  Society has become transfixed on quick fixes and seeing results instantly.  I personally don’t understand how this has gotten so out of hand with all of the scientific research we now have at our finger tips but we are hung up on trends; the newest fad diet, product or workout.  Do you want the raw honest truth?  They are fads for a reason.  Sure you’ll see results but they aren’t teaching you to make a true lifestyle change.  To truly make a change in your body, whether it’s to have more energy, lose weight, gain weight or just feel healthy, you need time.  It’s a process.  There is no such thing as a quick fix or miracle product out there.  You’re wasting your money (like that depleted bank account I mentioned at the beginning) and it’s now going to take you twice as long to gain permanent results because chances are you’re just going to lose all of your progress.  Nothing beats good ‘ol proper nutrition and exercise.  Stop buying into gimmicks and start educating yourself on how to reach your goal safely and correctly.

Now that I’ve got your attention, here is the ONLY exercise program that will get you the best results.  It’s the one that makes you excited to get out the door.  Sure there are amazing workouts that provide people with amazing results but it may not be the right fit for you.  The best workout you can do is one that you enjoy.  So ask yourself this.  What do you LOVE to do?  Do you like to dance, ride a bike, be in a class environment where you feed off of everyone’s energy or even workout with a trainer?  Whatever it is that keeps you going back, that’s the BEST workout that will give you results.  As long as you enjoy it and look forward to attending then that’s what you need to stick with.  Most people need an appointment in their calendar to hold themselves accountable so book your class, lesson, meet-up with a friend into your schedule to ensure you attend.  The more of a routine it becomes the less likely you’ll fall off the bandwagon and lose all of the amazing progress you just gained.  And when in doubt, if you have a question or have plateaued with your progress, seek the assistance of a health professional.  They will be able to offer you valuable tips that fit your lifestyle to keep you motoring ahead.

As many of you may know I am a HUGE Ronda Rousey fan.  If you’ve seen any of my promotional videos, Motivation Mondays or social media posts I am truly inspired by her…not only as a fighter but how she carries herself.  A no bullshit approach which applies to all aspects of her life.  She’s raw and real.  If you don’t like her, she doesn’t care.  She doesn’t allow nonsensical haters to rain on her parade.

Her last fight was against Holly Holm, a multiple-time world champion in boxing, defending her titles 18 times in 3 different weight classes.   Holly dominated the fight right from the beginning and kept Ronda chasing her for 2 rounds ending it in the second with a kick to the head that KO’d Ronda.   I, like I’m sure many of you were feeling, was devastated to see Ronda lose.  This badass, confident chick lost her first fight in the UFC and was dominated throughout the entire fight.  Walking into the fight with Holly she didn’t seem herself.  Her ‘mean face’ was more tame and something just seemed off with Ronda.  Not to make excuses; just an observation I made when she first walked out.

2 days ago Ronda Rousey made an appearance on the Ellen Show.  As I sat there watching the clip I couldn’t help but feel a little emotional when she said she had thoughts of killing herself in the medical room after the loss.  Saying “what am i anymore if i’m not this?” “Nobody gives a shit about me anymore without this”.  Well Ronda, here’s one fan that thinks you’re still the best athlete in the world. I also found it ironic how I was wearing my new Rousey Reebok zip-up hoodie when this interview happened.  Notice that I’m wearing the black and gold version.  I purchased this after the loss and let me tell you it was hard to get my hands on it because they didn’t have any in my size in stock.  I chose the champion colours because Ronda will always be a champion in my eyes. 

 She’s broken down so many barriers and proven that a woman can achieve anything she wants in a male dominant world.  She is who many young girls aspire to be like and is a trailblazer.  Setting new records, changing the world’s view of women athletes, particularly those that fight.  She’s providing the message that it’s ok to be a strong and independent woman and to work hard for what you want no matter what situation you’re in.

So Ronda, here is why you are STILL the best athlete in the world.

Nobody, including yourself has the right to doubt who you are and what you have accomplished.  Although I don’t know you personally, you seem to wear your heart on your sleeve and say exactly how you feel when you’re being interviewed.  That’s what makes you connect with so many people on this planet.  The facade that a lot of famous athletes and celebrities put on is not believable at times.  Is it because they would be boring if they acted like themselves?  I don’t know. But creating unnecessary drama or a fake persona just to keep yourself relevant seems like a lot of work if you ask me.

Think about all that you have done up until this point.  You have broken down stigma’s and barriers that no other female athlete has done.  You were the first person to be signed to a male dominant sport.  You and the rest of the women in the UFC made it acceptable for females to practice martial arts and perhaps have a career in it.  You all make up a small percentage of women who actually get to fulfill their dreams and give the younger generations hope that one day they can be there too.  In an arena surrounded by tens of thousands of cheering (or booing) fans. Who would have ever thought that a female fight would sell out a Pay Per View and be a main event.

You won the best fighter ESPY award and were the first MMA fighter to win an ESPY award.  You beat out the men.  How is that not something to be proud of?  Nobody can take that away from you.

  • Most consecutive armbar finishes (male or female)
  • Second and Third fastest finishes in a title fight (male or female)
  • One of the first two female coaches on The Ultimate Fighter
  • 12 consecutive wins (professional record)
  • 6 successful title defenses in the UFC

And that’s just a short list of all you have accomplished.

You are the face of the UFC women’s division and as Joe Rogan said in a post fight interview with you, ‘Once in a lifetime doesn’t apply to Ronda Rousey.  It’s once ever in human history’.  Of course holding the belt until you retire would’ve been great but it’s how you bounce back from this loss that’s going to make you an even stronger person and athlete.    GSP and Anderson Silva are 2 fighters that come to mind.  Holding the belt  and then losing it.  GSP regained his belt and held on to it for 12 fights.  It’s attainable.  You are one athlete that will always be in the history books.  Never doubt yourself for one second on who you are or what you have become.  Fighting because you love it should be first and foremost.  Go back to the first thought you had when you entered the MMA world and use that to motivate you to regain your confidence.  You have not lost your fans. We are all behind you through your victories and losses.  Your journey is intriguing and I can’t wait to see what more you have to offer this world.  You are still the same sassy, confident, no bullshit women whether you have a belt on you or not.  Never change who you are because that is what attracts all of us to watch your fights and see what more you have to offer this world.  Set new goals, strive for your personal best and never doubt who you are; a beautiful, strong, confident woman who is going to keep setting new records and tearing down barriers. Be Stronger Everyday!

I have known Angela for quite some time.  She started as a friend but when she decided to make a commitment to her fitness routine she contacted me to assist.  I was very excited to help her but also a little nervous because when you’re already friends with someone there is added pressure.  Will my programs be successful?  Will she enjoy the workouts?  A lot of questions crossed my mind before starting our sessions but once we did I was reassured that this was a right fit.
Angela really wanted to focus on kickboxing for her training.  She had done some of this kind of training at her gym but wanted to add more to her workout routine.  Since I run MMA classes in our town she sought me out to have her training sessions centred around this style of training.  MMA or kickboxing really proves to be a sure way to lose weight because of the many components involved with the sport.  You get a crazy amount of toning because you’re actually hitting an object and it’s a great cardio workout.
Here is her story.
My weight loss journey started in February 2014. My youngest daughter was just over 2 years old and I was still carrying some baby weight. I weighed 156lbs and each week the number would climb. I felt tired and I didn’t feel good about myself. I decided to join a local gym. After going to the gym on-and-off for a year I lost a total of 8lbs. My problem was that after 5 months I stopped making progress and I had not yet achieved my goal.


In mid-April 2015 I weighed 148lbs and was still struggling to lose the last 10 pounds. I contacted Alexis Talledes of Fizzique. We discussed my goals, my diet and my routine. I committed to 10 weeks of personal training with Alexis. Each week she brought something different to my workout; strength training, MMA and TRX. Within that 10 weeks I reached my goal weight of 137lbs and noticed a significant change in my physique. Alexis kept me focused on the task, and designed training that I actually enjoyed. Alexis’ enthusiasm and knowledge, as well as her ability to motivate allowed me to achieve goals that I was unable to on my own.



We completed 1 set of 10 sessions and are onto our next set of 10.  I ensured to take her measurements at this point and before and after photos and here is were she is today.


Our next focus is to strengthen her core so we have been utilizing the TRX system quite a bit in our sessions.  This piece of equipment is amazing because it’s so portable and really enhances every single exercise ensuring your body gets a killer workout.  We still incorporate the kickboxing combinations as it really drives her heart rate up and will keep her working towards her goals.

This is one client that walks the walks and talks the talk when it comes to her fitness goals.  Nothing will get in her way of her success.  This is someone that all women struggling with their goals should aspire to be like.

%d bloggers like this: