Taking a break..

Sooooo, I totally took an extended break off of MOST of my social media platforms. Oopsies, sorry!

I have been back from Florida for a while now but I have been keeping busy with a few things.

A) been working on something I am choosing to keep personal for a little while, I will mention it later on 🙂 (sorry for being THAT annoying vague blogger).

B) been working on my free lance local training business (webpage, policies etc) as well as coaching

C) it is been kinda nice living life and not documenting everything (hope you don’t take it personally ;)).

But I am here! Today, I thought I would talk about taking a break…with exercise?

Say whaaaat?!

I took the longest break from working out since starting my journey to a healthier me in 2009. Why? I felt stuck. I felt I was in a funk. I felt like fitness was a punishment rather than something I enjoyed. NO THANKS.


Fitness has been something I have enjoyed my whole life. I was an avid team sports player most of my adolescent years, and fell in love with strength training and running in my early 20s. Sometimes you get in a funk. You get bored. Sometimes.. you need a break.

Now don’t get me wrong. I didn’t just sit on the couch all day and do ZIP. I was still active with walking and what not. I live in a city where I can walk anywhere and I also do not have a car I can drive. So I do my best to keep walking throughout the day. But I took time to just relax, take a couple hot bubble baths, and renew myself. That is exactly how I feel, my love for fitness is back and renewed. I WANT to be active. I WANT to get my heart rate going. Not, I NEED to workout.

Also, I think my body benefited from the physical rest I was giving it. So mentally and physically, this break has done me well.


QOTD: Have you ever taken a break from exercise for something like this?

Florida Trip- Part 1: Miami, Tampa, & Orlando

Vacation, again?

Yes, yes.. well kind of. The trip we were on before was kind of a vacation, but more so to see our wonderful family and friends :). With Matt being gone for a good third (or more) of this year, we thought it could be nice to explore and enjoy some time together in beautiful sunny Florida.

Before we left Vancouver, we met for brunch with my very best friend Natalie and her boyfriend. EVERYONE has been going on and on about chicken and waffles. Can I just say? sounds gross. Well.. it sounded gross. Jordan said Tableau (in Vancouver on Melville by Bute) is the place to go, boy was he right. It wasn’t overly greasy or heavy. So good. They served it with maple syrup and gravy on the side too.



We had a red eye to Toronto and then onward to Miami. We got to our destination around 1 pm on Monday (left around 10:30 Vancouver time on Sunday). At our 3 hour layover in Toronto, we were blessed to see a beautiful sunrise. This photo doesn’t do this justice. In the background you can see the skyline of downtown Toronto. Gorgeous.

IMG_5175Once in Miami, we shuttled our way to the hotel. We stayed close to downtown. We decided to go for a walk and HOLY was it humid! we decided to hop on one of the free city trolleys instead and found ourselves at an outdoor mall. We found somewhere to eat and then headed back to the hotel and conked out.

I woke up feeling SO rested and hit the gym pretty hard for 45 minutes. We took the free shuttle from the hotel into Miami Beach/ South Beach area. First thing we did? Went for a swim. How can you not in this beautiful water?!

IMG_6289At one point I felt something on my hand and looked back to see I had a big jellyfish behind me. Luckily, no stings. But it scared me pretty good. We met some wonderful friendly folks on the beach, talked for a while then went off to find Lincoln mall. I remembered going there when I was in Miami a few years back. We found a Nespresso cafe that was HUGE. Never seen a stand alone store like this!


After tons of walking about, and a little shopping at Madewell, Matt and I were staving. Most of the places around looked overpriced or much of the same (especially on Ocean Ave). We found a little Italian place by the shuttle drop off point and the pizza was phenomenal. I had the prosciutto one and Matt went with a pepperoni one. We did a little splitzies.

IMG_6291SO good.

The next day we packed up, and went to grab our rental car to head up towards Tampa area. Matt and I have been planning the trip as we go. We had a few spots already planned, but for the rest, we would book as we went along.

I really wanted to go towards Tampa to meet a dear internet friend. I have been talking to Julie for YEARS. Pretty much since I started this whole journey. I just HAD to see her in person. We met at Dunkin Doughnuts (mainly because I LOVE their coffee and they don’t have it in Canada but also because it was really close). We talked over coffee and then went for a nice walk around town with her little guy. We hit it off (just as I knew we would). I really wish we lived closer!! But it is okay, because she has to come to Canada at some point (sorry girl, you don’t have a choice ;)).

IMG_6300Such a wonderful day! We talked so much that we almost had her miss her afternoon appointment! oopsies!

I got back to the room and Matt and I jetted off towards Orlando and than onward to where we are now, Cocoa Beach. We hit up Orlando so we could go to the Premium Outlets there.. okay..it wasn’t Matt’s choice at all. All me. But grabbed some amazing deals at the Victoria’s Secret Outlet (I believe this is the only one they have in the US but could be wrong). If you get a chance to go, IT IS SO WORTH IT. I bought a VSX sports bra (they are amazing if you have never had them) originally  around $60 for $14.99. YUP. Also, snagged some sweats for $10. Win. SO could have spent the entire day at that outlet.. but a couple hours worked fine. Didn’t want the husband to be TOO upset with me ;).

Now off to enjoy Cocoa Beach!!

My tips and tools for new runners!

I really started getting into running in 2009 when I started my journey towards a healthier me. As I have explained in the past, running was originally a plan to lose weight. It turned from this activity that created a large caloric deficit, into something deeper than that. Running became something that really centred me, it has meditative qualities for me. It has carried me through times of struggle and times of celebration. My relationship with my body, in turn, became stronger. I began to love my body for how it could preform. I also learned to love my body for what it was, rather than picking it apart at any glance in the mirror. I have fallen in love, out of love and back in love with running over and over again. Even during the times that I felt like I was not enjoying it, I found aspects that I still truly enjoyed. But even yet, I still get the constant “HOW can you like running? I absolutely hate it. I wish I could enjoy it” response from time to time. So this inspired me to share with you some points and tools to remember when you start running:

Know you may not love running right off the bat….or at all…

When you first start a new form of exercise, it will be a struggle. For many, being sweaty, out of breath and feeling challenged does not ring “fun.” But as you feel better with your pacing, try new routes, new terrains, new races and running buddies, running may turn into something great. But also know, not everyone will love running. That is okay. We all have our own personal preferences, so of course we won’t ALL love running. But you may end up loving it after some time trying it out!

You do not need a specific plan when you first start.

When I began, I didn’t start with a program like Couch 2 5 km. (Though, c25k really is a great way to start things if you like more structure.) What did I do? I just got out there and remembered that if I had to walk, that was okay. I was still moving. So I would go out for 20 minutes and keep in mind that my main goal was just to move. Also, I would remember to check in with my body, so not to push it TOO far. I would run for as long as I felt I could, then take a power walk break. Then once I felt ready to run again, I would! Each time I would try and challenge myself and would do my best not to back down from challenges like a steep hill. Which brings me to my next point.

Do not fear hills.


Where I live, hills are unavoidable. How will you ever improve if you do not challenge yourself? When I started, I would do my best to make goals while climbing a hill. For instance, I would tell myself that I would run up the hill until that lamppost (tree, fire hydrant etc), and often times once I got there I felt I could keep pushing to the next marker. Before I knew it, I had crested the hill. Again, some days are stronger than others. But as long as you do what you can that day, that is all you can ask of your body. Remember, though, we are a lot stronger than we think we are!

Don’t worry about apps, and other electronic gadgets.

I run with a Garmin Forerunner 310XT now, but honestly..you do not need electronics when you run. I know plenty of people that rather not run with things like this. I used to run just with a watch so I knew how long I was out there for. But you do not need expensive pieces of equipment to train. Just a pair of shoes (unless you are a barefoot runner that is…you go Glen Coco!).

However, if you want to know distance..

Maybe you are curious about how far you did go while you were out there. The main website I use (and there is an app if you so choose to use it) to map my run. It is named exactly that. Map my run.

Don’t get hooked on numbers…

It doesn’t matter how far or fast you go when you first start. Sure, these can be good goals to constantly improve on. But do not let these number make you feel defeated. You are still out there and moving!

Don’t worry about technical running gear.

I would run in sweats and a baggy T shirt when I started. Really, it is okay if you don’t have running tights and technical t shirts. Same goes to fuel belt, fuel bottles or hydropacks. Honestly, these are NOT 100% necessary. If you live in a hotter area and feel the need to have water on you at all times, sure. But no need to complicate things and buy $500 worth of things from your local running store before you first start running. Ease into it. Use what you have in your closet!


But remember..Safety first!

You may want to buy some running shoes. Shoes are the only piece of equipment we use as runners that is absolutely key. They are also the piece of equipment that can be the cause of back, hip, knee or (insert body part of choice) pain. Running shoes are designed for..you got it! RUNNING. Where as cross training shoes are designed for places like the gym where you may be moving omnidirectional. Running, we typically run forward. Not laterally. So running shoes are designed as such. Also, running shoes can be “too old” to run in. So my best piece of advice is to go to your local running store. They can fit your foot to the proper shoe you need since we all have different foot types and may need more or less stability.

You  may also want to have some reflective tape, bands or a vest if you are early morning or evening runner.

But above all this.. the most important thing?

Don’t over complicate it. Stop over thinking it. You will learn along the way. Listen to your body, don’t over do it (too much too soon is a recipe for overuse injuries). Just get out there and do what you can that day. Some days will be better than others. Some runs will be a huge struggle. But you are moving, you are doing what you can do that day! With time, you will feel more in touch with your body and its needs. Do your best to listen to what it wants.

Don’t worry about how you look or what others could think. Because more often than not, the people who will drive, run or bike past you are not thinking about YOU. They are thinking about themselves or whatever else is on their mind. Focus on how your body feels, breathe and put one foot in front of the other.

Just get out there. Move.


Reassessing the plan (21 day fix round 2)

So this week we started the 21 day fix group for the month of May. Everyone is kicking major BUTT. So proud of everyone!

However, for my second round, I was feeling..restricted. What? I really didn’t get it. I was feeling miserable with my food choices, I was craving “food” (aka junk)  and I was so hungry I wanted to eat off my arm. I know coming off the marathon training, it can be that way for me. But I don’t believe you should feel STARVING when trying to make healthier choices. So I reassessed what I was doing. Instead of using a lower bracket, I have bumped myself up. After doing that.. *angelic choir singing* I feel SO much better!!!! Less cranky. Less tired. Less starving. Clearly I wasn’t fueling my body enough on that bracket. I am still running quite a bit, so I need to remember that.

I found myself getting caught up in the diet mentality. If you have read the book I recommend to no end (Intuitive Eating) then you know what I am talking about. I started second guessing this reassessment of caloric intake because…less is better for weight loss right? *Face palm* NO. MORE nutrient dense foods in proper portions with activity will help with that. I still struggle with a lot of my disordered eating from time to time. I definitely felt on the edge of triggering my B.E.D. all again this week. Hence why I made this decision to up my bracket. I think it was a good decision on my part.

Slow, sustainable weight loss overtime is best in my situation (and for majority of people). I haven’t talked too much about my goals in terms of weight loss, but that is my goal for this summer. After last year, my B.E.D was triggered from working with the coach and things spiraled out for me. Long story short, I am about 20-30 lbs heavier than my ideal weight.

Now before I get comments on “You don’t have that much to lose” “could be muscle” or  “you look fine” know that this is not to fit into a certain size or be a number on the scale (though I realize that sounds contradictory since I just mentioned how much away from an ideal weight I am..). I want to FEEL a certain way again. I just know this isn’t ALL muscle gain. (Case in point.. Boobs..ya those aren’t muscle. My boobs are bigger…moving on).  Also, muscle isn’t that easy and quick to gain in some cases.

Anyway, I want to do what I can to get my body to a place where it can preform like it did in 2012. That last marathon in 2012..I was on my GAME. I wanna feel that strong and fit again. Don’t get me wrong, I feel great now. But I know I have a great potential to work with here. So I will not be weighing in every week with you guys. I am just letting you know it is something I am working on to better my training. I have a big goal of qualifying for Boston before I am 30.. and you know what? I will do that. But you also wanna know what? I have to qualify with a 3:35 finish. HOLY CATS. Yeah. So if I can get down a few lbs, that will definitely help. I also plan on strengthening my body too, so with that will come muscle gain. I want to get away from that focus with the scale as much as I can. I just want to feel changes in my body that I know will give me results on the road with my training.

Hope that made sense. I feel like I am just blurting out random things at this point. Just wanted to give you a little insight into me and my goals :).




21 Day Fix Round 1 RESULTS

So this is the post I am sure most have been waiting for. I finished my first round of the 21 day fix on Tuesday and Wednesday I took down my measurements, took photos and weighed myself. Before I get into the juicy stuff I want to go over a few things.

1. I really hesitated with using the scale as a unit of measurement for this documentation.

As I have talked about in the past, I had a very ugly relationship with the scale. I never talked about to the extend. Sure, I talked about how when I saw a number I didn’t like, it would determine how I felt that day about myself and about everything. But I didn’t talk about the serious stuff. Mainly because I was pretty ashamed I let myself get to that point. So I think it would be best for me to be 100% upfront with you all on this because I want to show everything. The good, the bad, the ugly. Plus, if one of you are reading this and are experiencing a similar experience.. sometimes knowing you aren’t alone can mean a lot. (Do not hesitate to ever email me if you need someone to talk to. I am not a doctor or therapist but I can do my best to support you in your goals, struggles and victories. I answer every email I get.) Okay. Here it is. I used to starve myself before weigh in day. If I weighed in on Saturday morning, that meant I wouldn’t eat from Friday around 3 pm onward. If I had an evening weigh in, I wouldn’t eat most of the day. I also would not drink water. So you can see how disordered this got. I have a very ugly relationship with the scale, and therefore I did not want to use it. But I felt I would just for this round. I will not be using it regularly from now on for this reason.

2.  I did not use the 3 day quick fix guide for day 19-day 21.

If you do not know what this guide is, it comes with the program. It is a set meal plan and very clean plain foods. Personally, I chose not to use this as it would trigger my disordered eating. I know my triggers by now, and restricting to these foods would have made things worse.

3. Our next group is starting up soon!

If you want coaching from myself, support of a group (you do not have to be local, this is done via Facebook), and to see success from something like this..shoot me an email! I would love to talk to you more about your goals and get you on your way :).


Okay, to get into the physical results. I want to say first, this program had more behavioral and mental changes that override my physical results hands down. We will get into those shortly. By the way, I am 5 foot 7 if you were wondering.

Pounds lost: 6.1 lbs

Inches lost: overall 7.25 inches

IMG_0932Oh and yes. I self tanned. Oh and yes. I look hecka awkward ;).

So behavior changes I noticed. I feel I now look at food very differently. I noticed before this program I was overeating on my starchier foods. Easy. Sweet potato? ya I would easily eat a HUGE one to myself before. Now with the structure of the fix, I see where my portions should be. I also see food as fuel rather than only for sparking my taste buds. I noticed I was able to see what foods really gave me a good amount of fuel before my long runs. This program made this very clear.

Cravings? I only have had a few here and there. But nothing intense. The fix allows flexibility, as you have seen. Sushi, burrito, dark chocolate. I still was able to enjoy foods I love. So the cravings weren’t as intense since I knew I would be able to have them if I really wanted.

I also felt SUPER strong on the road during training. Lighter on my feet, mentally clearer, and overall just stronger. My body felt properly fueled and my energy was high. Nothing better than an efficient feeling run. My pacing even has improved it feels like!


Overall thoughts on the program…

Guys…I am in love. I had a feeling in my gut that this program was going to be a game changer and guess what? I am pretty sure I was right. I love that I can use this nutritional program alongside any other training I will be doing. It is versatile. I can eat food I love. I can enjoy my social life!

I will say I hate the name. I believe that some words carry various meanings to the readers who read them..and fix to me implies quick or rapid. But I do realize for marketing purposes, Beachbody had to name it something appealing. KNOW that this is NOT a quick fix. This is sustainable weight loss. THIS is really what I consider a lifestyle. Eventually you won’t need the containers for guides and you will be better at eating without them. Soon, you will see what “eating treats in moderation” really means! You DO learn from this program with the structure and flexibility of a healthy lifestyle. This has to be what I love most about it.

As a trainer who is not legally able to provide meal plans or nutritional advice, this is something I can recommend to my clientele. I can fully trust that my clients are going to see full results if they pair my workouts, Autumn’s workouts on the DVDs (from time to time) and the nutritional program.

FAQ I have gotten in the last few weeks:

I am breastfeeding, am I still able to participate in the 21 day fix?

Yes you can. You will have to adjust your calorie bracket differently, but it is okay to do. If you will be using the fitness programs too, make sure it is okay with your doctor and that you listen to your body.

What equipment do I need for the workouts?

You will need a pair of light and heavier dumbbells, a yoga mat, towel and water. Not all of the DVDs require all of this, but some will.

Do I need to buy and use Shakeology when I do the 21 day fix?

You do not have to, but it is recommended to see full results. If you have any questions in regards to Shakeology, I am an email away.

Can you purchase more containers?

Yes you can. You may buy from the website.

I get sore knees if I jump around too much. Will I be able to do these workouts?

Yes you can. There is always a modifier in any program you buy from beachbody so to make movements lower impact. Also, you can purchase a jump mat from Beachbody to cushion your movements.

Is it expensive?

It is one of the most affordable programs we offer. Again, email me so we can talk goals to see if this is right for you. We can then go over prices and how I can get you the best offer possible.


If you have any questions for me, comment below or email me at the email in my contact tab!


What next?

I will be doing one more round of the fix starting a few days after my marathon. I want to be sure my body is ready for movement post race. After that I will be using the food portion of things along with another program, which I have yet to decide. This program has been amazing with my marathon training and fix journey so I will be definitely using the nutrition side of things for a long time!



21 Day Fix- Day 21!!




pilates fix and lower fix


oats, banana, peanut butter



vegan tropical strawberry shakeology, spinach, flax, cherries, almond milk



chicken, sweet potato, green beans and broccoliIMG_0909


strawberries, honey, greek yogurtIMG_0910


Actually had cucumbers too.. but didn’t picture it

cucumber, carrots, hummusIMG_0912


beef, black beans, quinoa, spinach, onion, mushroom coconut oil



21 Day Fix- Day 20



vegan tropical strawberry shakeology, frozen cherries, spinach, flax, almond milk


toast, 2 eggs, spinach, cheese, watermelon



chicken, sweet potatoes, green beans, carrots and cucumbers


cucumber, strawberries, greek yogurt, honey



beef, quinoa, onions, mushrooms, seasoned with liquid aminos, lime juice and hot sauce.