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Calf and Foot Cramps – Why They Happen and What You Can Do To Prevent Them* Foot and leg cramps are not uncommon.  Many people suffer from these at night when lying in bed at rest, during periods of prolonged inactivity or even when working out.  These muscle spasms can be very painful and take […]

March is the month when Spring officially starts.  Spring is about renewal, growth and coming to life.  Why not think about #fallinginlove with all the great things about ourselves – finding renewal in those strengths we have and celebrating them? Or perhaps we take the time to reflect on those things that need a bit […]

I am so excited to introduce you to Kelly Taphouse – an incredible advocate for women’s fitness. Although she lives and works in Toronto,  her message needs to be heard around the world. What seems like a life time ago, I met Kelly at a fitness competition in Toronto in 2006.  We were in the […]

In January, I asked you to get uncomfortable.  I wanted you to think about something you wanted to change or make better about your health and fitness, then take action.  This required getting out of your comfort zone. Taking action also requires consistency – consistency in your daily choices to make that goal come to […]

Stuffed Peppers Ingredients: 1 large can diced tomatoes 1 ½ lbs ground beef and /or pork, chicken, turkey 2 ribs of celery, chopped 1 large onion, chopped 2 cups cooked rice 1 Tbsp leaf thyme OR 1 tsp powdered thyme Salt and Pepper to taste Grated cheddar cheese 5 large peppers: Use peppers with 4 […]

Cream of Asparagus, Broccoli or Pea Soup Ingredients: 2 Tbsps butter 1 onion, diced 2 Tbsps flour 4 cups chicken broth 1 ½ lbs asparagus: Cut into ¼’’ pieces Separate the bottom half from the top half of spears ½ cup heavy cream   Directions: Cook onion in butter with salt (pinch) till soft, approx. […]

The 5 Whys   The “5 Whys” is a system originally developed by Sakichi Toyoda in 1930 for the Toyota Motor Corporation in Japan.  His method gained popularity in the 1970s and is now used worldwide, primarily in the business world.   Although mostly used in the workplace, the 5 Whys technique can help you […]

Stuffed Spaghetti Squash   Ingredients: 1 medium sized spaghetti squash 1 small onion 2 cloves garlic 2 Roma tomatoes, diced 1 tsp dried Basil or 1 tbsp fresh Basil 1 cup Cottage cheese or Ricotta cheese ½ cup Mozzarella cheese, grated ¼ cup fresh parsley ¼ tsp salt   Topping: ¼ cup Parmesan cheese, freshly […]

  With summer here we typically get outside and move a bit more than during those winter hibernation months. Often we forgo the gym or our fitness classes in July/August as we prefer to move purposefully outside; we hike, we go for walks, we cycle, we garden, we swim at the cottage. What if this […]

As a kid growing up in the scouting movement and with a father who was an avid Scout leader, I was very familiar with the motto:  BE PREPARED.  In the book Scouting for Boys Robert Baden-Powell explains its meaning:  “When you are prepared you are always in a state of readiness in mind and body to do your duty”. […]

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