LifeFit Solutions

Spring!

Are we there yet?

Liver, one of Nature’s most powerful superfoods!
When we think of superfoods, we tend to think of foods like green tea, cocoa, and pomegranate, but did you know that liver is one of the most nutrient dense foods on the planet. So much so that it has been included in traditional diets and traditional medicine for thousands of years.

Because it’s such a rich source of vitamin B12, the active form of vitamin A (retinol), iron, vitamin B6, biotin, folate, CoQ10, phosphorus, magnesium, and protein, as well as supplying smaller amounts of copper, zinc, chromium, and selenium, liver is a nutritional powerhouse.

The benefits liver bring to you because of it’s strong nutrient profile include supporting fertility, detoxification (including effective liver cleansing), supporting healthy vision, skin, thyroid, bones, cells, muscles, immune function, anemia prevention, overcoming symptoms of mood changes, brain fog, fatigue, irregular menstrual cycles, supporting brain health and metabolism, proper DNA formation, healthy pregnancy, exercise recovery, tissue growth and repair, hormone production, inflammation reduction, cardiovascular health, improved blood pressure, anti aging, childhood development, improved s***m and egg quality, decreased effects of stress and free radical damage, and this incredible list goes on.
I happen to be one of those people who actually enjoys liver but I know it doesn’t appeal to a lot of you. If you don’t want to miss out on all this superfood can do for you, try something like this chicken liver pate. Chicken liver has a milder flavour. Combine it with all the yummy ingredients seen in my previous post, give yourself a chance, and some time, and you might just surprise yourself!

Taking a quick break on these killer wall sits 😉

Behind the Scenes look at all the beautiful ingredients that go into making this irresistible liver pate our family enjoys. ❤

When you’re ready for spring and dreaming of summer.... I love to walk through the greenhouse and feel the coming season when the weather outside hasn’t quite caught up with me yet.

The Secret Ingredient!

This Shepherd’s Pie has got that something something that makes it taste beyond delicious.
But more than that, it has that something something that also makes it uber nutritious!

The secret ingredient? Homemade Bone Broth!

Drum Roll for the benefits of bone broth please: 🥁 *bone and joint health *skin health (anti aging, reducing cellulite, wrinkles, and puffiness)
*metabolic and cardiovascular health
*muscles and performance *gut and digestive health (healing for food intolerances)
*detoxification, liver function, and kidney health
*eye health
*brain health
*mood and sleep
*immune health

Loaded with important minerals and amino acids, bone broth is a nutritional power house that can be added to many dishes to boost healthy benefits.
Our innocent looking yummy little Shepherd’s Pie got up levelled with a nutrient dense bone broth secret ingredient so that it’s packed with nutrients and goodness! 😋👏

Fresh Eggs and pure maple syrup.

Waking up to an unexpectedly snowy Sunday at the end of March put some of us in a baking mood and kept Don busy all day, nearly selling out of eggs!

The Food as Medicine Solution

Immunotherapy is a non toxic way of treating disease in which we give our body a substance that activates our immune system so that our body heals itself and restores health.

How this works is that our gut talks to our immune system. So, if we can get our gut to coach our immune system to do what it should do, our bodies can reverse disease back to health.

So what does this have to do with pomegranate?

Pomegranate (and cranberries) contain a chemical substance called ellagitannins which feed our gut so that we can grow a specific bacteria that we cannot get from taking probiotics. This bacteria is called Akkermancia. Having the akkermancia bacteria in our gut lining has been found to make the difference to our body’s ability to respond to immunotherapy and heal versus not healing disease and dying.

And this is the food as medicine solution.
Give a food to the body > the food feeds gut health > a healthy gut gives the right signals to enhance the immune system > a stronger immune heals disease and regains health.

And a little dark chocolate and sea salt on top can only help! Enjoy! 😋

If you are interested in learning more about food as medicine, I can recommend reading “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself”, by Dr. William Li

My kind of shopping

Authentic, local, real food, a little friendly conversation with Don and Debbie, and on my way again. 😊🧡

Plyometric Push Ups

So happy to have made my way back to these after an injury a few years ago set me back with no ability to do any kind of pushing movement or upper body work at all.

The benefit I appreciate the most from this movement, especially post injury and as I age is that of joint and connective tissue health.

Life is full of dynamic movements and situations so preparing the body’s neurological systems, connective tissues, muscles, and bones enhances our ability to react appropriately, absorbing and transferring force rather than taking it on abruptly. The ability to withstand force, especially at higher speeds or during states of fatigue can minimize overuse injuries and strain during certain movements. I’m much more aware as I’ve gotten older of working to stay strong and to keep my connective tissue just as strong and healthy.

No slacking off here and full concentration turned on because my coach, actually has 365 degree vision. 😉

Omnivore’s Delight!

When your meals are full of colour you know you’re getting a diverse spectrum of nutrients, as well as something that is visually enticing, and keeps meal boredom at bay.
That ticks a lot of boxes. But most importantly is the nutrient diversity box because the nutrients in your food work synergistically. Meaning that for some nutrients to be properly absorbed and do their job keeping you optimally healthy, they need their co factor nutrients to also be present in your meal to help make this happen.
The best way to make sure that you’re getting your nutrients and their helpers for proper absorption and metabolism is to “Eat the Rainbow”. 🌈 (Not talking about skittles here 😉)

Fit yourself for Life

When it comes to training, many of my clients are just like me. We may have started our training journey with a short term goal but we continue to train consistently for the longer term goal of life.
Life brings change, and we evolve too. So it’s important that our training isn’t the same old routine but is adaptable and fits us as we go. This way we make it something we can sustain and that’s essential in order for us to experience progress.

For myself and for my clients who have embraced training as an ongoing part of our self care, we structure it so that over time we work on a wide range of training effects, such as strength, creating more lean muscle, endurance, coordination, increased energy, flexibility, mobility, and more. We don’t work on everything all at once, but we organize our training sessions over the course of our year. This keeps things doable and we make progress without overwhelm or frustration.
As of the time of this photo my client and I have been routinely working together for the past 13 years. During this particular phase of training we are working on creating some lean muscle tissue. In order to achieve this outcome with this particular exercise, we are doing 8 reps with a weight setting that feels to her like at least a “7/10 heaviness.” Over the years we’ve worked together on all things fitness and it’s always exciting to cycle around again to a particular phase of training, like an old familiar friend, and check in to see where we are and where we’ve come from over time. 👏💕

Little Bites of Love and Yumminess....
is what these bacon wrapped smokey chicken thighs taste like. They are such a great option, serving as breakfast, snack, post work out, or a protein side for a meal. I love that they’re small so it’s easy to eat just what you’re hungry for without over committing...and if you are more hungry, just add another one to your serving...easy! These nourishing little bites always make the “keeper” list with my clients and their families!

Lake Simcoe
Looking forward to spring, and the change of season but still enjoying the beauty in this view ...soon to change again.

Big Sexy Frittata!
We made this one in a loaf pan and then sliced it for a convenient grab and go or sit down. Either way it works!

Day Trip...
Colourful Kleinburg brightens up my winter wanderlust. 🌈

Lemon Vanilla Custard with Blueberry Sauce
This super nutritious treat comes with medium chain triglycerides from coconut milk for fat burning fuel; grass fed gelatin to soothe the digestive system as well as the joints; and powerful anti oxidants from the lush blueberry topping, so important for anti-aging and post workout recovery.
Indulge your senses and your body...💙🌟🏋‍♀

The Favourite!

Spaghetti Bolognese, done with spaghetti squash, has been a huge hit with my family and with my clients’ families! It’s super quick and easy, and really delivers on flavour, comfort, and satisfaction. Soooo good! 😋

Hanging with Leo .
This beautiful place is a warm embrace on a winter day and a comfort throughout all seasons. 💕
Shazam Yoga Source💥😉

Changing the Scenery. January, February, and March can be long months if you’re waiting for warmer weather, especially if you can’t get away on vacation. I love day trips when I feel the need for a new experience or an escape. We are so fortunate to have so many local destinations that offer beauty, stimulate the senses, capture the imagination, nourish the soul, and refresh mind and body.
When you’re feeling worn down from winter, “A Change is as Good as a Rest.” What’s your favourite day trip or mini trip?

Contemplating Life. On this day my abs were still on fire from a previous workout. So, after one set on the wheel I switched to the rings for the next sets. By comparison, they were still challenging, slightly less intense, and I was able to multi task ab work with meditation 😉

Cheers to the last 8 years of encouragement, guidance, inspiration, support, a no stress environment, good times, and lots of laughs with this amazing guy, Coach Steve! I’m grateful to have benefited from your skillful coaching and to have these memories captured with this picture. Wishing you lots of happiness and success Steve! 🤗❤

Sometimes Salad for Dinner. In the winter months I tend to wind down earlier and though I like a balanced meal I don’t feel like a big meal. Salad can be created any way you like: choose a protein, choose a combination of nutrient dense vegetables and greens, choose some healthy fats, and voila, dinner! One of the recommendations I give my clients is fuel your day and by the time you get to dinner, you’re only eating what you’re hungry for. What’s your favourite salad creation?

When you don’t have to go far to feel grounded....just down the the street and back in time....and the taste of old fashioned Canadian Maple Fudge from

Practise makes Progress with . Shoulder work is something I need to keep consistently in my training repertoire as I tend not to come by shoulder mobility and strength naturally. I love this Bottoms Up Kettlebell Press because this one movement is stacked with so many benefits. The instability of the exercise forces me to recruit additional muscle fibres and motor units thereby improving strength, size, athletic performance, mental focus, anaerobic conditioning, posture, movement mechanics, and even enhancing joint integrity. That’s a lot of happy for my shoulders! 😊🤸‍♂.