OptimizeCoaching

Going to take a quick moment to brag that I (somehow?) won 1st place female in my second 50 km race 🤗

But that's not the point of this post - this is a message to those that doubt themselves, and say things like "wow I could NEVER do that". Which is what I used to say when I heard about these races, but then I did it 🤷🏼‍♀️

We're all much more capable than we think, and the only way to prove it to yourself is to do some really hard s**t. Growth does not happen inside your comfort zone. So whatever goal you have that seems impossible...accept that it is going to be hard and give it your best shot.

Get comfortable with being uncomfortable 💪🏼

On another note, if you have an athletic event you're preparing for...your nutrition plan is just as vital as the training. Send us a DM if you want to learn how to properly fuel your performance and recovery - and maybe even win 😉

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High Protein Potato Salad!!

This was an experimental recipe because I had very limited ingredients😅 But it turned out amazing!

Here's what you'll need if you want to give it a try ⬇️

- 10 small red potatoes
- 1 medium yam or sweet potato
- 4 boiled eggs
- 1/2 cup cottage cheese
- 1/2 cup greek yogurt
- tsp olive oil
- salt to taste + any spices you like
- any veggies you want (I used spinach, red pepper & onion)

Step 1: Boil and cool the eggs & potatoes
Step 2: Blend the yogurt, cottage cheese, olive oil and spices until creamy
Step 3: Chop your veggies and combine all the ingredients

PS. Did you know potatoes are one of the best sources of potassium (even higher than bananas!)? When they are cooked and then cooled they also provide a great source of resistant starch - which feeds healthy gut bacteria and helps balance blood sugar 🤗

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Unpopular opinion: you can fit processed foods into a healthy diet🤯

Not all processed foods are made equally; and what you do with them makes a difference.

We LOVE Annie’s mac n cheese but we know there is not a whole lot of nutrients in the mix.. so throw your own veggies and protein in to make it your own twist!

Still fast, still convenient, and still healthy!

I added wild caught salmon, spinach, onion, and red peppers.
Super easy seafood pasta? Heck ya.

We love to eat at restaurants to try new things and enjoy ourselves from time to time. But when eating out, making healthier choices can be challenging, but you can still enjoy your meals without compromising your nutrition goals. 👀

1. Plan Ahead
Check the menu online: Many restaurants post their menus online, which allows you to make healthier choices before you even arrive.
Keywords: Look for grilled, steamed, roasted, or baked options. Avoid foods that are fried, creamy, or buttery.

2. Control Portions
Share a dish: Portion sizes at restaurants are often much larger than needed. Consider sharing a meal with a friend or taking half of it home.
Order a starter or appy: If portions are large, consider ordering a healthy starter or salad as your main meal.

3. Be Mindful of Sides
Swap unhealthy sides: Instead of fries or creamy mashed potatoes, opt for vegetables, a side salad, or whole grains like brown rice or quinoa.
Avoid excess bread: Many restaurants serve bread before the meal. Either limit how much you eat or skip it altogether.

4. Choose Protein Based meals
Opt for grilled chicken, beef, fish, or plant-based proteins like legumes or tofu over fried or heavily processed meats.

5. Modify Your Order
Don’t hesitate to ask for mods. For example, request dressings, sauces, or gravies on the side to control how much you consume.

6. Watch Liquid Calories
Be mindful of sugary drinks and alcoholic beverages, as they can add unnecessary calories. Opt for water, sparkling water, or herbal teas instead.
If you’re drinking alcohol, choose lighter options like a spritzer and limit your intake.

7. Start with a Salad
Starting with a simple salad can help you stimulate digestive processes before your larger meal.

8. Savor Your Meal
Eat slowly and mindfully. Take time to enjoy the flavors and textures of your food. This can help you recognize when you’re full and prevent overeating.

9. Balance Your Plate
Aim to fill half of your plate with veggies, a quarter with lean protein, and a quarter with whole grains or starchy veg.

10. Don’t Be Afraid to Indulge Occasionally
Eating out is often a treat, so it’s okay to indulge occasionally. Balance is key! 🔑

If you've been on and off dieting for years, simply cutting your calories and/or exercising more is not going to work.
You have probably heard something like: "If you're in a deficit and not losing weight then YoUR NOt iN a DeFiCit" - and while this is partially true, it's not helpful in many cases.
The reason you're not in a deficit despite eating very little is because your body has adapted to so few calories, in order to create a real deficit you'd need to be eating a ridiculously low calorie diet (in which case nutrient deficiencies will absolutely occur, if they haven't already).
Calories in/calories out matters, but metabolism is far more complex than this.
Your body will not allow you to lose weight if it doesn't feel safe. It cannot tell the difference between intentional weight loss efforts and surviving a famine, and when there is a chronically insufficient food intake - your metabolism slows in order to keep you alive.
" Starvation mode" is not a myth, it's literally a survival mechanism 😅

This is a tricky place to be, but you DON'T have to be stuck here. Reach out to us and we would be happy to help ✨

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Why is breakfast getting so much hate?!
Let's talk about it ⬇️

It is true that the narrative of breakfast being the most important meal of the day was pushed by food corporations - however this was done in order to convince consumers that a healthy breakfast consists of highly refined grains (cereal), and therefore increase their profits.
Now of course having a bowl of highly processed ingredients is not the healthiest way to begin your day - what is also true is that most people will benefit from eating a well balanced meal within a few hours of waking up.
As various forms of fasting continue to be pushed as the best thing for weight loss, improving metabolism, better brain function etc etc...it's important to remember that this is not for everyone.
Starting your day with a nutrient dense meal sets the tone for the rest of the day - you are less likely to experience cravings, struggle with impulsive choices, or fall behind on key nutrients such as protein.
Intermittent fasting can work well for many people, but in order to do it optimally it requires planning ahead. For example, if your eating window is from 12 - 6 pm it can be quite difficult to get enough of the nutrients you need.
If you practice intermittent fasting and are thriving - that's great. But if it's not feeling right for you, remember that just because it seems that everyone else is doing it and all the influencers are pushing it - doesn't mean you have to do it too ✨

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Always feeling fatigued no matter how much sleep you get??💤

Here are some possible causes to consider ⬇️

- Nutrient Deficiencies (Iron is especially common)
- Inadequate Calorie Intake
- Imbalanced Macronutrients (ex. Carbs too low for activity level)
- Low Sodium Intake (very common in those who eat very clean and/or engage in moderate to high amounts of exercise)
- Impaired Gut Health
- Blood Sugar Imbalances
- Low Thyroid
- Chronic stress
- Imbalanced Circadian Rhythm
- Dehydration (also related to sodium intake - if you don't have enough the water you drink will not be properly absorbed)

Of course there could be many more underlying issues/conditions at play, but these are some factors to consider if you just can't seem to get enough sleep ✨

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Summer can be a tricky time to stay on track with your diet and exercise goals due to more events such as BBQ's, vacations, camping trips...or even simply feeling lazier due to the heat 😅

Here are some tips to help you balance discipline and flexibility:

1. Set Priorities: Choose when to indulge and when to stick to your routine. You don't have to white knuckle it through every social occasion, but you also don't need to throw everything out the window at every event. Decide ahead of time which situations you'll be more disciplined in and when you'll be more lenient based on your priorities. Same goes for exercise - you shouldn't be missing out on everything in order to get your workouts in, but you should take a moment to assess each situation and determine whether or not it's worth it to skip your workout.

2. Plan Ahead: There will inevitably be situations where you won't be able to stick to your usual diet, so plan ahead for this. This does not mean starving all week because you're going to a wedding on the weekend, but you can be intentional about making sure you're dialed in the week prior by hitting your protein goals, putting extra focus on nutrient dense foods and sticking to your exercise regime.

4. Weekly Scheduling: Make an exercise schedule for each individual week. This allows you to adapt to your changing plans and avoid the frustration of trying to stick to a rigid routine.

5. Enjoy the Moments: Don’t stress over a missed workout or an indulgent meal. Consistency is key, not perfection. 💪✨

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We have all been taught to avoid sun exposure at all costs - wear sunscreen all year, always wear hats/sunglasses, NEVER lay directly in it if we want to avoid skin cancer. But the thing is...as humans we evolved to be in the sun. Never in history have we taken more precautions to avoid exposure than now, and yet skin cancer rates are still rising.
Not only do we actively avoid it - our predominantly indoor lifestyles keep us out, which increases the chance of sunburn when we do expose ourselves on sporadic days at the beach or on vacation.
So let's clarify - no, we should not be going out and getting absolutely torched as this is without a doubt dangerous to our health. However, healthy sun exposure is a major component in overall health and plays a crucial role in the following:
- Vitamin D synthesis
- Circadian Rhythm
- Hormone production/regulation (melatonin, serotonin, cortisol etc)
- Energy production via improved mitochondrial function
- Immune system function (not just via improved vitamin D - the sun activates immune cells in your skin)

To get these benefits without the risk, it is best to build a "sun tolerance" gradually throughout the spring, so there is less of a shock to your system come summer time. Also, avoid wearing sunglasses all the time as your eyes have receptors that tell your brain to prepare your body for the sun!
Eating foods rich in antioxidants, like berries and leafy greens, help protect your skin from UV damage. Omega-3 fatty acids found in fish and flaxseed can reduce inflammation, and tomatoes, with their lycopene content, can improve your skin's resilience to the sun.

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5 Ways to Use Apple Cider Vinegar 🍏✨

Unfortunately this is not the magic weight loss tool it has been marketed as😅 However... it still has many benefits!

1. Hair Care: Use ACV as a rinse to balance pH and remove buildup for shiny, healthy hair.

2. Skin Care: **Dilute with water!** Use as a toner to balance your skin's pH, reduce blemishes, and soothe irritation.

3. Digestion: A spoonful in water before meals can improve digestion, reducing bloating and discomfort and promoting balanced gut bacteria.

4. Recipes: if you want the health benefits but don't want to drink it straight up...utilize it in recipes instead such as salad dressings, marinades, soups, or pickling vegetables.

5. Cleaning: Mix with water and essential oils to create a non-toxic multipurpose cleaner for your home.

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Friendly reminder that your fitness goals do not have to revolve around cutting/bulking and changing your appearance 😁
Of course there is nothing wrong with having physique goals, buuut at a certain point this can become an exhaustive process and lead to a very complicated relationship with your body 👎🏼
If this resonates with you, or if you're just feeling bored with your routine - I'd suggest finding a new way to challenge yourself. Here's a few ideas ⬇️

- Try out a new sport (martial arts, soccer, basketball etc)
- Build your cardiovascular endurance (signing up for a race of some kind helps with motivation 😉)
- Focus on building power and strength vs body building
- Work on improving your mobility and flexibility
- Sign up for a group fitness class
- Go hiking

If you shift your focus from chasing the perfect body to optimizing performance you will find a new appreciation for your body and what it can do 💪

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Good luck and congratulations to all of the nominees! ❤️

CommunityVotes Nanaimo 2024 Official 2024 Community Voting Awards Platform for Nanaimo, BC. Where the community votes for their favourites every year.

The only thing holding you back from improving your health or achieving a goal is your limiting belief system - it's not your job, family, or genetics...

"I am too busy"

"I could never do that"

"I have no will power"

"This runs in my family, I have no choice"

"Working out just isn't for me"

"I'm too far gone, what's the point"

Sound familiar?

Take a moment to self reflect and ask yourself why you believe these things to be true, and what your life may look like if you didn't hold on to these beliefs.

Overcoming limiting beliefs involves identifying and challenging them, reframing negative thoughts into more empowering ones, and taking proactive steps to change patterns of thinking and behavior.

By replacing limiting beliefs with more empowering ones, you can unlock your full potential and lead a much more fulfilling life 🌞

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The only thing holding you back from improving your health or achieving a goal is your limiting belief system - it's not your job, family, or genetics...

"I am too busy"
"I could never do that"
"I have no will power"
"This runs in my family, I have no choice"
"Working out just isn't for me"
"I'm too far gone, what's the point"

Sound familiar?

Take a moment to self reflect and ask yourself why you believe these things to be true, and what your life may look like if you didn't hold on to these beliefs.

Overcoming limiting beliefs involves identifying and challenging them, reframing negative thoughts into more empowering ones, and taking proactive steps to change patterns of thinking and behavior.

By replacing limiting beliefs with more empowering ones, you can unlock your full potential and lead a much more fulfilling life🌞

Despite what many people online preach, weight loss is not always as simple as calories in/calories out. There are so many factors that impact our bodies down to the molecular level. Even as early in the mothers womb humans are exposed to obesogenic compounds

What are they? Read above and learn more about what they are and what we can do to mitigate the effects.

It’s important to take a holistic outlook on your health. Diving deeper into the way our bodies are impacted by things other than food and movement can be an important step when making weight loss efforts.

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Officially survived my 1st Ultra Marathon😅
What an amazing day. Thank you and all of the lovely volunteers who made it happen - and congratulations to all the runners😁💪

Finding balance and consistency is key to a healthier lifestyle. Instead of falling into the trap of the “all or nothing” mindset, where you either commit fully or give up entirely, it’s important to recognize that every small effort counts.

How the heck do we quit that cycle?!

Set realistic goals: Rather than aiming for perfection, set achievable goals that align with your lifestyle and capabilities. Whether it’s committing to taking a 30-minute walk every day or incorporating one extra serving of vegetables into your meals, start with manageable targets.

Focus on consistency: Consistency is more important than intensity. It’s better to exercise moderately but regularly than to push yourself hard for a week and then burn out. Find activities you enjoy and can sustain over the long term.

Embrace flexibility: Life happens, and it’s okay to deviate from your plan occasionally. Instead of feeling guilty or giving up altogether if you miss a workout or indulge in a treat, acknowledge it and move on. One slip-up doesn’t define your progress.

Practice mindfulness: Pay attention to your body’s cues and how different foods make you feel. Instead of labeling foods as “good” or “bad,” focus on nourishing your body with wholesome foods while still allowing yourself to enjoy treats in moderation.

Celebrate your progress: Acknowledge and celebrate the small victories along the way. Whether it’s fitting into a pair of jeans that were too tight before or feeling more energized, recognize and appreciate your achievements, no matter how small they may seem.

Find support: Surround yourself with people who support your journey to a healthier lifestyle. Whether it’s friends, family, or online communities, having a support system can provide encouragement and accountability.

Prioritize self-care: Remember that taking care of your mental and emotional well-being is just as important as physical health. Incorporate activities like meditation, journaling, or spending time with loved ones into your routine to reduce stress and maintain balance.

Snacking is often seen as a bad habit, but it's important to remember that there are no hard rules when it comes to nutrition.

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Our lovely client shared this photo along with some positive feedback - so we thought we'd share this recipe to our followers too 🙂
These are perfect for when you need a sweet treat that your whole family will love!

We're SUPER excited to have just launched our brand new weight loss eBook! For a limited time only we're selling it for $18.99 😁

Our eBook is designed to guide you through the maze of conflicting nutrition advice and fad diets to help you reach your weight loss goals once and for all.

Losing weight does NOT have to be a battle of confusion and frustration. We believe a simple and sustainable approach is the key to long term success and becoming your healthiest self 💪

This eBook will teach you exactly how to achieve this✨

* Also included is a FREE phone call to answer any questions you may have and help get you started! *

Still chilly outside so warming soups are still in season!

Spiced Butternut Lentil soup

2 tbsp olive oil or avocado oil
2 yellow onions, finely chopped
2 garlic cloves, crushed
¼ tsp hot chilli powder
1 tbsp curry powder
1 butternut squash, peeled and cut into 2cm pieces
100g red lentils
1l vegetable stock

STEP 1
Heat the oil in a large saucepan over a medium-high heat. Fry the onions with a pinch of salt until softened. Add the garlic, chilli and curry, and cook for 1 min more.

STEP 2
Stir in the squash and lentils. Pour over the stock and bring to the boil, then reduce the heat to a simmer and cook, covered, for 25 mins or until the squash is soft. Blitz the soup with a stick blender until smooth. Top with plain greek yogurt or cottage cheese and fresh cilantro!

Just last year, I did my first 10 Km race and was positive that I had no interest in running any longer than that...and now I've found myself training for a 50 (!) Km race that is less than 6 weeks away...which involves going up Mount Benson twice....😅🤦🏼‍♀️
Sharing this for accountability (so I don't back out lol) and to hopefully inspire someone to realize that just about anything is possible if you truly believe in yourself, and everyone starts somewhere ✨💪

*Disclaimer* I have clearly lost my mind. I am not actually recommending anyone else go to THIS extreme 😂

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Have a wonderful weekend everyone! 🌸☀️

This has been a huge debate recently. Of course there are many moral and political factors involved - so let's talk about this strictly from a health standpoint.
People find success with both of these diets - the common ground here is that when done correctly, both involve eliminating ultra processed foods - which is the real issue behind the vast majority of health problems people are dealing with. Neither beef or broccoli are the culprits behind the epidemic of metabolic and G.I diseases in western society😅
The biggest issue with this argument is that both sides are demonizing foods that have been consumed by humans for 1000's of years...so here's a radical idea: if you have health concerns - before worrying about choosing an extreme, truly commit to removing highly processed foods, and follow a well balanced OMNIVORE diet. For most people, this will be life changing.
Of course, if you're following either of these diets and you're thriving (mentally and physically) - wonderful 👍 But overall, this entire argument is missing the point.

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Planning ahead is one of the best ways to ensure you’re staying on track ✅

One of the biggest issues our clients struggle with is lack of time - which often leads to less than ideal food choices in a crunch.

You certainly don’t need to spend an entire day preparing meals for the whole week, but perhaps ensure your dinner tonight: can be tomorrows lunch!

If i have burritos for dinner then its a burrito style bowl the next day 🥗

Tofu burgers for dinner? Tofu bowl the next day!

Simply making use of leftovers is a big game changer..