By | nutrition, self care | No Comments

Oh no, seems like everyone is getting sick these days! Here are 3 EASY TIPS to boost your immune system.

Seriously… you guys know this stuff! It’s the stuff your mom told you. But it was true, and she was right. So in no particular order, here are three key ways to boost your immune system… (drumroll please).

1. EAT RIGHT. More fruits and veggies!

Make what you eat. Try to have homemade stuff whenever possible. The more you eat homemade, the higher your chances are that it’s nutritious. Now… Eat what you make! In other words, actually eat it; don’t just serve it to the kids!
Vitamins and minerals are what protects your immune system and fights illness! And drink water too. But you knew this.



Prioritise sleep. There are loads of resources on how to fall asleep and stay asleep. I fall asleep easily but often toss and turn in the night. Recently cognitive shuffle technique has been working for me to get me through these patches. You are not helping anyone by getting “one more thing” done before going to bed… and if you get sick and miss three days of productivity you will definitely not be ahead. But you knew this!



Here’s one I’ll bet you didn’t know: exercise makes your immune system stronger, just like it makes your muscles stronger.
Maybe it’s the blood coursing through your system that flushes nutrients and white blood cells around your body, while flushing viruses and bacteria out. Maybe it’s the increased breathing that pushes germs out of your nose and lungs faster. Doctors and scientists aren’t exactly sure HOW it works, but they DO know its true. Or maybe exercise just helps you eat and sleep more. ūüôā



Booze. Try to reduce alcohol to one or two nights a week. An easy way to do this is to say no drinks from Sunday to Thursday. Booze also convinces you poutine before bed is a good idea and then messes with your ability to stay asleep. See rules 1 & 2.
Fermented foods. Kefir, kombucha, kimchi, kisses… seems like all the good stuff start with K! Fermented foods help line the intestinal wall keeping baddies out, and they feed your gut flora which keeps your immune system high. Which can lead to more kisses. Yay! (Not fermented kisses, that’s gross).
How much exercise is too much?¬†You want to stress your body just enough so that it bounces back stronger. Wait too long between workouts and you lose the stress effect; wait too little¬†between workouts and you lose the opportunity to bounce back. Four-ish times a week is ideal, rotating between different muscle groups and styles of exercise (fast, slow, heavy, bodyweight, mobility, etc.). If you have are itching to do more, use the time for sleep or meal prep. You know which rules to see. ūüôā
When should you NOT exercise? The rule of thumb in this case is actually the “rule of neck”. If your symptoms are above the neck (stuffy, congested) you are probably ok to train. It won’t shorten the lifespan of the cold but it may help break up congestion. If symptoms are below the neck (lung infection, bronchitis, for e.g.) you want to see rules 1 & 2: eat and sleep right until you are better.
Rocket Science?
Just ‘cuz these tips are simple doesn’t make them easy to follow. There’s lots going on! I know! So don’t beat yourself up if you’re not getting a perfect score on the above; no one is. We’d all be self-loving, hyper-inspired, higher-level conscious, one-hand-handstanding ninjas volunteering at the orphanage.
Just figure out which is your biggest culprit (or easiest opportunity to make a change) and try to move that one lever a little to the right. That’s it. It may be all the difference you need to fight that next little virus heading your way.
Stay healthy, stay happy!
30 day challenge - whole foods

Congrats to everyone who did the 30 day challenge!

By | goals, holiday, nutrition, vacation | No Comments

Clean eating is a spectrum. Everyone says “I have pretty good habits”; one always feels “normal” wherever one is¬†on the spectrum. However, a¬†30 day challenge to eat clean is about sliding a little over on the spectrum to help you set a NEW NORMAL, and maybe¬†you’ll keep¬†some newfound habits¬†with you!

Did you try a new food or learn something new? As a result, have you made any lasting new habits? Lastly, maybe¬†you’ve dropped some bad habits.¬†Let me know, I’d love to hear from you.

30 day challenge - whole foods

30 Days of Whole Foods & Digital Diet

By | goals, holiday, nutrition, self care | No Comments

This holiday season I slowed down on exercise but my organs worked overtime on desserts and drinks! Time for a reset with 30 days of whole foods and clean eating. Who’s with me? Starting Jan 9 we‚Äôll have more good stuff, less “iffy” stuff, and cut the bad stuff.

This is not a diet. Therefore, eat as much as you want, whenever you want. Load up on veggies, meat, fish, eggs, fruit, nuts, and healthy fats… in other words, foods that need no labels because they never saw the inside of package. DETAILS AND SIGN UP HERE!

Go on a Digital Diet
Finally, since we’re giving our digestive tract a break, how about our brains? Take the next 30 days to be aware of how much screen time you consume.

Personalize your challenge! Here are 10 ways to reduce your digital dependency. PICK ONE TO COMMIT TO AND SIGN UP HERE!

MaxSnax: the best post workout protein bar

The Key to Progress: Best Post Workout Nutrition

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You’re training hard. If you want to get stronger, leaner, and keep making progress, then your body needs to start the recovery process immediately post workout. Therefore, your best post workout option contains carbs and protein. The hard part is finding a healthy option without yucky ingredients.

Meet MaxSnax. I’ve collaborated with Cynthia of Cynergie Fait Maison to develop a post-workout protein bar exclusively for clients of MG Personal Training. Cynthia makes and packages each bar by hand with top-of-the-line ingredients and lots of love.

The Best Post Workout Snack Contains The Best Ingredients

Base recipe: oats, dates, raw honey, whey protein, roasted almonds, banana. Now in two flavours: espresso and coconut-lime. Each 50g bar contains 11g of protein and NO additives.

Here’s the best part:¬†No fumbling for change!¬†Simply pre-pay 10 bars grab a fresh one whenever you need a post-workout snack.


Eat what you want, want what you eat! Clean eating.

What do you want to eat? The Ninety Percent Rule for Clean Eating

By | goals, nutrition, self care | No Comments

Nutrition, and what is considered clean eating, is a spectrum. We’re all¬†comfortable wherever we are, assuming we‚Äôre “normal”‚Ķ and as we learn more, we shift a little further¬†until that becomes the new ‚Äúnormal‚ÄĚ.

Some think I’ve gone too far¬†to want¬†homemade kefir for breakfast, to pack kale¬†soup for lunch, to put coconut oil in my coffee, and to say “no thanks” to most stuff from a bag or box. Others are¬†scandalized¬†to learn that I eat loads of dairy, red meat, and salt. (Not to mention I am a sucker for potato chips and ice cream).

Ninety¬†percent of the time, I WANT to eat food I‚Äôve made myself from ingredients that don‚Äôt have ingredients. For example,¬†fresh fruits, vegetables, meat, eggs, fish and¬†nuts. The other 10% of the time¬†when I feel like a dessert¬†or a cheeseburger,¬†I just go for it¬†because–hey–it‚Äôs only 10% of my diet!

For Clean Eating, Start With Reading

How do you get to the point where you want to eat this way? Part of it comes from reading¬†labels diligently… even on products your mom used to buy and brands you’ve trusted forever.¬†Even seemingly identical products like canned tuna¬†or canned tomatoes¬†can differ wildly. Make it a point to read and compare ingredient lists and nutrition tables.

The more you read labels, the more you’ll¬†choose¬†products with fewer additives and¬†minimal ingredients.¬†And you might even leave products¬†with an ingredients list on the shelf.¬†Whether your objectives are to build muscle or shed pounds, sleep better or simply feel better; putting better fuel¬†in the machine will make¬†the machine run better.