One of the biggest mistakes I made when I started lifting was constantly changing my workouts instead of applying progressive overload. While I lost weight initially, I wasn’t building the toned, shapely muscle I wanted. Real transformation happened when I followed a structured plan, tracked my lifts, and progressively increased reps or weight over time.
You don’t need more workouts—you need a better plan. If you’re a woman over 30 and bouncing between running, HIIT, and group classes with little to show for it, the issue isn’t effort. Its structure. Learn why strength training, progressive overload, and prioritizing muscle are the missing pieces for fat loss, fewer aches, and lasting results.
After being diagnosed with hypothyroidism, I thought I had things under control — until symptoms returned and the weight crept in. Navigating Quebec’s broken healthcare system forced me to become my own advocate. In this update, I share the ups, downs, and what’s finally working as I manage my thyroid health and steadily lose the weight I gained.
Staying on track at social gatherings while in a calorie deficit is possible with some planning. Prioritize nutrient-dense foods, control portion sizes, and choose lighter drinks. Opt for healthier meal modifications when needed, like asking for sauces on the side. With mindful choices and a bit of preparation, you can enjoy social events without compromising your goals.
Finding the right portion sizes for your body is key to reaching your health goals—whether that’s losing fat, building muscle, or maintaining energy. Start by understanding your calorie and macronutrient needs, then build meals that align with them. Track your progress and adjust as needed. Portion control isn’t about restriction—it’s about fuelling your body with purpose.
Protein is essential for muscle growth, recovery, and overall health, yet many people don’t get enough. This no-BS guide cuts through the noise, giving you practical ways to increase your intake with real, high-protein foods—each delivering over 10g per serving. No gimmicks, no supplements—just simple, effective strategies to help you hit your protein goals with ease.
The holidays are behind us, and a new year is just around the corner. You’re feeling more motivated than ever and have decided that this is the year you’ll finally achieve your fitness goals. But with so much conflicting advice online, it’s easy to feel overwhelmed. In this article, I discuss four simple and actionable tips on how to start your fitness journey.
Having a structured workout plan is essential for runners as it provides direction and helps optimize performance while reducing the risk of injury. A well-rounded plan ensures a balance of various workouts, speed intervals, strength training, mobility and rest days. By incorporating cross-training, a structured plan supports recovery and improves performance. Whether training for a race or improving general health, a structured approach helps runners reach their potential safely and effectively.
While weight lifting is renowned for building strength and muscle mass through resistance training, Pilates focuses on improving flexibility, core strength, and overall body awareness. Despite both methods aiming to enhance physical fitness, they vary significantly in their techniques, intensities, and goals. In this article, I discuss the key differences between traditional strength training and pilates.
Drugs such as Ozempic or Wegovy can offer effective blood sugar control and weight management benefits. These medications can greatly benefit individuals struggling with managing their diabetes and weight simultaneously. However, long-term use of these drugs may pose potential risks. In this article, I talk about the pros and cons of taking Ozempic and give my opinion on using Ozempic as a solution for fat loss.
Binge eating, a complex disorder characterized by consuming large amounts of food in a short period while feeling a loss of control, presents formidable challenges for those striving to lose weight. Despite efforts to adhere to a weight loss regimen, the compulsion to binge can sabotage progress, leading to frustration and despair. In this article, I discuss eight ways in which I overcame binge eating.
Personal trainers can be a great investment for improving your health, and fitness and holding you accountable to your fitness goals. A common question I get asked from potential clients is "How much do you charge?" The cost of a personal trainer in Montreal can vary greatly depending on various factors, including the trainer's experience, qualifications, location, and the client's goals.
Brazil is a beautiful country, full of amazing sights and sounds. With so much to see and do, it's easy to neglect your fitness routine while travelling. However, staying fit while travelling in Brazil is easier than you might think. Here are some tips to help you maintain your fitness goals while exploring this vibrant country.
Training according to your menstrual cycle has become a popular topic among social media influencers. However, when it comes to scientific studies, the evidence supporting this approach remains inconclusive. In this article, we delve into the subject of training during the menstrual cycle, examining both the claims made by influencers and the scientific research available.
Fat loss is a journey, and it's important to know how to lose fat the right way. We all want to look good and feel great, but if you're trying to do it by starving yourself or working out for hours every day, you might be hurting your body more than helping it. In this article, I discuss six different ways you can lose weight healthily and sustainably.
Hypothyroidism is a common condition that affects millions of people worldwide. The thyroid is responsible for regulating the metabolism. When the thyroid is not working, the metabolism drastically slows down. With some nutritional and lifestyle changes, hypothyroidism won't stop you from achieving results.
If you're like most people, you spend an average of 9 hours a day sitting. It has become increasingly tricky to avoid-especially post-pandemic. Over the past five years, several studies have been conducted on the negative impacts of sitting all day. In this article, I will discuss some of the adverse health effects of sitting and the preventative measures we can take against them.
Metabolism is a critical component of weight management, and it slows down as you age. But that doesn't mean you're doomed to gain weight as time passes—plenty of ways to speed up your metabolism once you're over thirty. This article has compiled my top five ways to boost your metabolism.
