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Proper rest and recovery are essential elements to any successful training program.  For the most part, they are also the least planned and underutilized ways to improve.  Many gym-goers take an ‘all or nothing’ approach to their workout routines.  When you train, you train very hard.  When you don’t train, you do nothing at all.  The bottom line: you need to combine quality work with quality rest to get the results you want.  Sleep, hydration, stretching/foam rolling and posture will increase your output ability, decrease recovery time and decrease injuries

Smoothies have become very popular for people on the go that want to get in extra nutrition. However, they become a liability if loaded with sugar and fat. Those extra ‘empty’ calories may lead to fat gain or even compromise your metabolic system. Many commercial smoothies found at fast food restaurants or even specialty smoothie stores can be filled with sugar, fat and other ‘empty’ calories. However, there is a way to build the perfect smoothie. Disregard ingredients like chocolate syrup, ice cream or whole milk that lead to bigger

Believe it or not, statistics show ONE out of every FOUR people will have a heart attack this year….that’s a scary number.  Heart disease is the number one killer of men and women, exceeding even cancer and other chronic diseases.  Below are key strategies to decrease the chance for heart disease and/or heart attacks.   1. The TYPE of Beef You Eat “Where’s the beef?” you ask.  Well it shouldn’t be from commercial cows.  Not a good choice if you want to prevent heart disease, or worse, a heart attack.  The cows used

We’ve all heard about the benefits of taking fish oils.  To name a few: improved heart health, helping treat mental disorders, aiding in weight loss and even supporting eye health and pregnancy.  However, Jaylab EFA Icon Krill Oil is much better for your overall health than regular fish oil for multiple reasons. Antioxidant Power Believe it or not, Krill Oil is 297 times greater than vitamin A or E in this regard and 47 times greater than regular fish oil.  Remember antioxidants help prevent oxidation which creates free radicals that damage

This holiday and like many others, you are most likely faced with extra holiday treats, get together with family & friends and possibly planning a getaway if you are lucky enough to enjoy a long weekend.  Here are some simple holiday tips to stay on track with your fitness goals.   1. Start with a healthy breakfast.  It's the most important meal of the day and you may not be able to control what’s served on the brunch or dinner table but you can certainly control what you eat when you wake up. 

Commonly called the ‘alligator’ pear, the avocado is one of the best fruits for many different processes in the body.  Plus, it can go with almost anything – a great topping on your cheeseburger, the perfect addition to your salad, etc.  It’s even great by itself or alongside other lean proteins.  The biggest advantage comes from the high level of fat contained in this fruit.  However, before reading any further, don’t be scared by the little big word F-A-T. Healthy Fats Avocados are roughly 85% fat.  Now I know that’s a

Snacking is a good strategy to keep your metabolic engine cranking.  I’ve spoken on this subject before.  We never want large gaps between meals (more than 4 hours) as it causes our resting metabolism to slow down as a way to conserve energy.  As North America becomes busier and busier, more people are substituting grab-and-go foods for actual meals.  Snacking is up 15% as a means to support our standard breakfast, lunch and dinner options.  In fact Americans are spending up to $48 billion per year on salty and sugary

There are many, many diets out there.  Whichever it is, human weakness is a reality for all that participate.  Yes, I’m talking about cheating…. and NOT the relationship kind.  Trust me though; there is a silver lining here.  Including cheat meals in your plan is a way for your body to get what it needs.  The key is remaining strong in the process.  Don’t let feelings of guilt begin to fester, leading to more bad food choices that ultimately sabotage your long-term weight-loss goals.  Just eat the cheat food, forget

I think we’ve all heard it at one time or another, “don’t eat too many eggs because they’re high in cholesterol”.  And, if you have high cholesterol levels, there may be a greater chance for heart disease, right?  This thinking is not entirely true.  Both doctors and researchers have determined that eating a whole egg will NOT raise your cholesterol.  In fact this food may help dissolve cholesterol and fat due to the nutrient choline found in the yolk.  Let’s take a closer look at some of the other benefits.

I just got back from an easy run late this afternoon. It was hot and humid. I was really struggling with getting out there. My day just was not going the way I had planned. One thing after another was getting in the way.   Then, after a last minute coffee meeting with my dear friend Heidi Symonds, the ‘Healthy Godmother‘ told me to be…Gentle with Myself!  I just over came it and so grateful I did.   For me, I tend to run myself at high speed in everything I do. And beat myself up for when things