Mar 102017

Everything You Want Is On The Other Side Of Fear

 In order to have the life, career, relationship and body you desire, you’re going to have to get comfortable with being uncomfortable.

It’s a law of the universe that the more you stretch to grow and expand, the more resistance you’re going to encounter pushing back against you.  Like a plant trying to push through the earth to become an oak tree. Continue reading »

Dec 312016

facebook-ad-3Hard to believe, but here we are at the end of another year. I hope 2016 was a great one for you!

I’m at home right now, enjoying family time with Glen and the kids, I mean teenagers. Where did all those years go?
I know this is the time when we start thinking about what we want to achieve for the year ahead, and revisit our goals and aspirations.
I like to set goals for my personal life and my business, and even though I generally do this on a regular basis, I get excited about what feels like a fresh start in January. It just feels like a clean slate, don’t you think?

Last year I had too many goals and as I result I was pulled in too many directions. I felt like I didn’t achieve what I set out to achieve.

So, I read about setting goals and loved the idea about choosing one word for your goal and that would be the theme of the year. This keeps you focused, grounded and on track. Continue reading »

Mar 142014

Intermittent Fasting: How to Enhance Your Body’s Ability to Burn Fat – by Dr. Mercola

Joan holding up her pants

Intermittent fasting is a powerful approach to eating that is becoming very popular because it can help you lose weight without feeling hunger, and help reduce your risk of chronic diseases like diabetes and heart disease. If done correctly, intermittent fasting can also lead to better sleep and lots of energy.

So far, research overwhelmingly supports this notion that ditching the “three square meals a day” approach in favor of intermittent fasting may do wonders for your health. This type of scheduled eating was practiced by our ancestors, since they did not have the frequent access to food that we have now.


Continue reading »

Jan 272014

Chocolate Covered Strawberry

(Adapted from Pure Food and Wine, NYC)

Chocolate covered strawberry smoothie

Get your SEXY on!!

Valentine’s Day is approaching so enjoy this superfood packed smoothie that will leave you floating with the love angles!

Enjoy your sweetheart TODAY!!

It contains:

*the super sexy super food maca, which is known for its aphrodisiacal properties

*cacao which contains phenylethylamine, PEA, the “love chemical” leaving us feeling euphoric, attractive and giddy! And anandamide, leaving us full of bliss!!

*Lucuma is a low glycemic sweetener leaving you with increased energy and health Continue reading »

Jan 242014

You’re so lucky to be thin and in shape


My passion is health and longevity. Skinny and thin doesn’t impress me much. Strong, independent, happy, empowering, and healthy people impress me! People who want the best health for themselves and their families excite me!

I wasn’t a super star athlete as some people have assumed because of my chosen career path. I was a person who did some activity. I figure skated for 5 years from ages 7 to 13. I did baton, I dabbled in track and field in high school and attended aerobics classes throughout high school and university.

In 1992, I graduated from The University of Western Ontario with no idea of what I wanted to do. I decided to attend George Brown College and lived and breathed their Fitness and Lifestyle Management Program. I was HOOKED on exercise. I truly loved how it made me feel…strong, independent, tight, thin, and happy. Continue reading »

Jan 142014

How to avoid Nighttime eating when you know you are NOT hungry!

I know you aren’t munching on lettuce during your t.v. viewing or when you are sneaking those night time snacks.  Question is, are you even hungry or is it just a mindless habit that is causing weight gain or sabotaging your weight loss efforts?


We all know that we shouldn’t be eating anti-nutrient snacks, so step up and become conscious of what you are doing.  Get honest with yourself about this habit.

Here are a few really quick and easy tips:

  1. Floss and brush your teeth after dinner – who wants to do that again 🙂
  2. Place cut up veggies and place them in front of you- nighttime eating is usually when the consumption of “BAD” food enters our bodies. If you don’t want to drink a smoothie or munch on veggies you probably aren’t hungry. And hey, if you are trying to break this habit gently, eat the goodness of real food and then take the next step of not “noshing” when you are not hungry.
  3. Journal – why are you eating? Emotional, avoidance – this may be painful but very beneficial to uncover your reasons. Get the Skinny on Skinny Jeans e-book is a great resource and may be a great start for you to uncover these issues and get you on the right path to living healthy in your skinny jeans!
  4. Drink water with lemon, tea, chia  etc
  5. Find another activity that won’t allow you to eat mindlessly! How about a few deeps breaths.
  6. If you are hungry, perhaps you are not eating enough during the day. Have an honest look at your daily eating habits – become a “health detective”- and see what changes you could make. Also, check out  True vs. Toxic Hunger – this was “eye-opening” for me!

Mindless nighttime eating is just that – mindless.  It adds extra-unwanted calories into your body resulting in extra padding or FAT!

If you’re not hungry- food won’t fix it.


What suggestions do you have to avoid night time “noshing”, “binge-ing”, “sabotage”???

Here’s to a healthy year!


Jan 042014

Honestly, do I really need to exercise???

Well, I guess you don’t, but you’d be missing out on all the wonderful things that your body can do for you and showing it the respect it deserves! Not only will your body feel better but you will have more energy, sleep better, and your mind will be more at ease and focused.  The benefits of exercise are endless and I believe that just by getting up and moving you will find this out for yourself!

“You definitely kick started me into being more mindful of the things that are under my control.”

Continue reading »

Jan 022014

New Year, New Message!

Maintain, Don’t Gain

Are you in the throes of yet another year with a New Year’s resolution to lose weight, or has that already gone by the wayside. 

I have worked with clients for the last two decades and to lose weight takes A LOT of commitment & dedication. Some of my clients have lost upwards of 60lbs and kept it OFF (that’s key!) Some clients have lost a significant amount of weight and still should lose more for health reasons, but have MAINTAINED their weight loss for 2 years – this is FANTASTIC.  And some clients have stayed the same weight but are stronger, leaner and healthier (less aches and pains).

A recent Gallup poll said that 51% of people want to lose weight but only 25% are seriously committed to making the changes necessary.  So if you are in the 25% – super – make long lasting changes void of quick fixes and empty promises, if you are in the 26% that want to lose weight and are hoping magically that it will happen….well, focusing on maintaining your weight may be a better choice.

The Skinny Behind This New Message

“It’s easier to prevent weight gain than to lose weight”, says Gary Bennent, PhD and I agree. Losing weight is not FUN! Studies show that you need to be super focused , have a support system and keep track of your food & physical activity while maintaining a 500 calorie deficient and really knowing what to do to keep the weight off  ( sorry we can all lose a quick 5-10 lbs with extra exercise and a week of deprivation!)

Maintaining your current weight will take less willpower and some minor tweaks, such as

  • Remember that as we age, we lose muscle mass (so you need to be lifting weights properly) – check out the perfect class – Muscle Mania Thursday’s at 8:15am or Monday nights at 6:30pm
  • Our bodies don’t require as much food so your food choices & amounts need to be tweaked slightly (check out Toxic vs True Hunger)
  • You may be under more stress and therefore need appropriate ways to deal with your stress to positively affect your cortisol levels
  • Simple switches such as, taking the stairs instead of the escalator, parking further away from the store door, park once and run your errands, switch your liquids to water, add chia seeds to your diet etc.

Have a look at The Secret to Weight Loss for more simple shifts.

Weight Loss is NOT a Moot Point

If you are obese, it is imperative for your health to lose weight, so get the help that you need. Carrying around extra weight puts a huge financial strain on our SICK, whoops sorry, HealthCare system, and personally affects YOU – diabetes, sleep apnea, high blood pressure etc.

So, as you continue your adventure towards living a healthier lifestyle, perhaps losing or maintaining your weight, enjoy the journey!

Need inspiration, check out Holly’s Story

You definitely kick started me into being more mindful of the things that are under my control.

Tanya and I worked together for a few months and then I moved away.  When we started I weighted about 175 lbs. Since I moved, I’ve continued to learn more about nutrition, sleep and moving my body and keeping on the path we discussed. I am now down to 145 lbs, eating better, sleeping better and much more active. Thanks for giving me that push to really start THINKING about what I was doing. Mindfulness has been a real saviour to improving my health. Thank you, Carolyn R.

Ready to change up your routine or need renewed motivation?  Classes offered at Move Your Body Studio are the best place to start.  Know that what you are doing really works and can make a difference in your life…..

Best of Health,