Whats new in stretch? Chantelle Lingerie launched a new collection of one size Soft Stretch bras and undies and I’m totally hooked. The collection is comfort all the way. They are really soft to the touch with a seamless finish so they go unnoticed under anything. If not hidden away they are cute and sexy to lounge around in, hit up a pilates class or wear under a blazer with jeans. Here are my 5 Places to Rock Chantelle Seamless Soft Stretch this summer!
I'm getting summer ready in partnership with Sport Check!
This past weekend has me pining for more sunny days and shorter shorts please. I am so excited for this summer and after such a rough winter over here in the North East I think we can all agree we are dying for some sunshine! The sun and the summer dresses go hand in hand with a little fitness motivation to cary us through to our goals - staying fit and healthy all summer long.
When you feel good, you look good and when you look good you'll be freakin' shinning right through to fall.
I recently fell and had an accident which left my face scratched up and in need of some healing love. As many incredible products as I have, I know that what we take internally will ultimately help us rebuild our skin cells and decrease the chance of scaring and wrinkles. This is why right away after my accident i was sure to load up on Vital Proteins Collagen to go packs.
One of the hardest things I’ve had to learn as an entrepreneur (especially one whose focus is on working out in the cutest active wear - like the Climawear sets I am wearing in these shots) has been building a structure that works for me into my daily life. I left corporate for the reason of not having that 9-5 structure. Everything about it makes me afraid of a habit driven lifestyle. That may totally works for so many people and industries, don’t get me wrong, it just was not what worked for me. I wouldn’t change anything about having learned the benefits and professional approach from such structure, but looking back now I am more completely myself than I have ever been.
Here is my favourite recipe this month!
It's fresh and easy to make for those sweet and energized spring morning cravings.
Why I love it so much? This recipe is full of collagen, healthy fats to keep you feeling full and of course matcha that will naturally give you an energy boost and wake you up for your day.
There is nothing I love more than a company that has a great product, foundation for health and wellness and a great story. When I first started writing about companies on my blog it was always about “the story”. I didn’t have as strong of a common message as health, so with happiness being the underlying tone to the content I focused on who was behind every brand and how it brought the world to a better reality. After all, changing anything on a bigger scale comes from the route of where it all started, that one person’s story.
It’s hard to always find your work out groove while traveling. Recently, I have been back and forth a lot from Montreal to Toronto. I am lucky to have studios that I love so much in both places, and yet some days when we travel for work (and we all know this very well) we simply don’t have the time to wake up and get to the studio whilst maximizing meetings and content.
Once upon a time… I swear I had clear skin.
.... But in the middle of any breakout, the way you feel about your face, skin, and confidence makes you forget what life once was prior to pimple central.
The worst thing about the lack of confidence from skin problems is that no matter how hard you work to create the body you want in the gym, the success you want in your career, the love you want in your life you still will feel the insecurity that washes over you. It feels so out of your control too. You feel like your face does not represent the person you are becoming, but yet it's the first thing people see. It represents everything you do. Its what people see first and foremost. Its what you see.
Patience may be what allows any of us to find true happiness.
When I was 20 I thought that being happy meant working towards things you want. I thought that it meant focusing on what was to come, how exciting it will be when you get there and how beautiful the end destination will be.
Are you having a hard time finding that perfect love day gift for him or her? Here is a list of some of my faves this Valentine's Day.
Whether you are shopping for your best friend, boyfriend or mom there is something fun for everyone here. Of course with a twist of beauty and fitness, discover items like a Sweat.com yearly membership for her fit obsession or Lego building for his star wars bonding needs.
Here is my advice when it comes to Valentine's Day gifts, no matter what you get that special someone in your life, make sure it has meaning to you and them. Tell a story with your gift about how and why they mean what they do to you. It will go a long way beyond just gifting.
The best gift in my opinion, a little meaningful gift (because let's be real - we all love a little something) paired with 1. an experience like a flight somewhere, a spa day, cooking classes or wine tastings. Memories meet surprises is the best combo!
Happy Valentine's Day!
It may be cold in the city, but with a list like this it doesn't leave us without health options to indulge in for the rest of the winter. From overnight oats, soups and warm veggie dishes, this list of 20 of Toronto's cold weather clean eats is a great guide to eating out clean in TO.
Don't stray from your dairy free, sugar free, grass fed (or what ever else your mood of the season may be) just to hit up a lunch date. Here are some of my faves in and around the city and hopefully some become go to's of yours as well.
Breakfast & Lunch
Mary Be Kitchen
iQ Food Co.
ELXR Juice Lab
Greenhouse Juice Co.
Early Bird Cafe
Labora @ Campo Food Hall
Live Organic Food Bar
Every year brings new excitement. One of those areas is always in work for me. I am pumped to kick off the new year with lots of success and partnerships. The motivation is key to hit the ground running, but there may be something blocking you from doing so...
I call it mental clutter. Mental clutter is when physical clutter in your cyber word and physical space become too much to handle that they clutter the way you process ideas and information in your mind. I have been guilty of this too many times, so this year one of my new years resolutions is to clean our that clutter that creeps into my mind. Here are my ten tips on how to reach successful with a clear mind...
1. Clear out your computer desktop.
Seems simple, but so many people have a bunch of files, photos and information piled on their desktops. Although it may be important to hang on to, toss whats not and file away what is.
2. Toss old note books that are filled with notes and lists you don't need.
I am so guilty of this. I make lists for everything. Sometimes when I can't sleep I'll make lists of my time blocking for the morning down to each minute. It helps me calm down. But holding on to all that keeps you holding onto stressed from the past. You don't need all those extra notes. TOSS.
3. Empty your wallet of old receipts and cards you don't use.
Yes, that old ID that is no longer valid but has your first picture as a teen on it. DITCH. You want to mentally and physically make room in your wallet for money that you'll be making. It may sound crazy but its part of the visualization in your success.
4. Delete apps from your phone
There will be 25 new ones coming out this year you'll absolutely need to download. Thats the beauty of technology. So clean up your phones apps and let those new ones like Sweat or Quickbooks rule your new fitness or accounting goals you just made for 2018.
5. Unsubscribe from email lists your still on.
I open so many emails and just hit delete. Every day. But seriously, they send me emails every day for the past... well years! And still, we are all guilty of it. Staying on those email lists instead and deleting them daily instead of just dropping out of their contacts. You may move back to New York one day, but the juice bar on the corner having 15% off next week won't be valid when you do. Unsubscribe.
6. Delete pointless screen shots saved your phone.
Make a folder if you must... something like, outfit inspo, or "note to self when mad: he said all these cute things" folders. But don't keep pointless screen shots of random sales from blackfriday 2016 please. Clean up.
7. Pick 3 unfinished projects from 2017 to have completed by the end of January.
Some of these are simple projects to complete. All you need to do is think about why you didn't finish them. Were you lacking time, motivation or was it just something you just simply can ask someone for help with. More times than not its a small final detail you left hanging that stopped your from finishing that project. Reach out.
8. Clean out the piles of to file papers on your desk
Physical clutter is the worst. It will ruin your day. I always clean my desk at the end of my work day (sometimes 11pm) so that when I wake up the space I see is clean and fresh. It leaves out the old stress from the day or maybe year past. If you have piles of papers on your desk sort through them, toss, pay, file and move on.
9. Check all of your flagged, unread of draft emails.
There is no reason anything is left that long besides the fact that you put it off and then forgot about it and it found itself in the word of cyber space clutter. If something was never sent, its probably for a reason. If you need to shoot it off, do so immediately, go through those unanswered requests and make room for new opportunities.
10. Pay old debts.
Pay off any strange unpaid expenses... like a car bill, an old ticket, a credit card you forgot about. Its all part of the manifestation. When you clear that off your mind and your debt you allow yourself to make new money with ease and confidence.
These are 10 easy ways to start clearing out clutter and kicking off your new year on the right foot. Make room for opportunity, career chances and partnerships to come, more money, and leave your mind clear and accepting of the challenges and changes or 2018. Hustle hard babes.
** use code TFF 20 for 20% off the Samuel Reiz coat featured in the image above**
The newest hot spot in town is actually healthy. YAY! Barley Cereal Bar may have been popping up on your Instagram feed the past few weeks since opening and rightfully so. With a menu that includes lots of healthy appealing options to us TFF type girls, I had to check it out for myself (and all of you!). Seriously though, so many of the new trendy places that open up in Montreal aren't always the healthiest options, so I rarely get to rave about them but after trying Barley and gracing them with my usual skepticism (the overly enthusiastic healthy investigation, what has sugar, dairy, gluten etc), I am happy to say not only did Barley pass the test, but I was actually rather impressed by the menu.
Not only was the staff very patient & knowledgable, the space is also dog friendly and welcoming of all creative minds to enjoy a peaceful but trendy atmosphere to work, chat or simply enjoy. The cereal bar has much more than cereal with a menu that includes the likes of open faced toasts, salads, chia and smoothie bowls as well as their newly launched oatmeal which we had the pleasure of getting a sneak taste of. They also offer an array of healthy lattes like matcha and turmeric (my faves) and also beet that I was happy to try (and pink anything I am a fan of).
The space also includes old school cartoons playing in the background, wifi if you need a place to park and get sh*t done, an open space that acts as an office/ sporadic pop up shop and an event space below. The pop up shop over the weekend was put on by a Montreal local with her brand Her Must, an online store for women featuring her own brand Her Must Swimwear. Huge fan of the line and the creator FYI so check it out.
You should absolutely pay this spot a visit on your next St Henri adventure. My suggestions on the menu; the new castle smoothie bowl, orange zest oatmeal, and a beet latte.... preferably along side a puppy and good company. The recipe to a happy life!
Check the out on Instagram here or via their contact information below.
BARLEY CEREAL BAR
2613 Notre-Dame W,
If you have yet to check out Louwana Creek, its a must to add to your shopping list this season!
The store is a quaint boutique experience located on Montreal's Chic Laurier street. Quaint it may be in size and experience, but they offer over 60 Athleisure / Activewear brands.
If you are not located in montreal or do not have a chance to get to the store, their online boutique also offers a large variety of pieces.
Here are some of my faves:
For more information of to visit Louwana Creek please check out the contact information below.
1019 rue Laurier,
Well, its that time of year again. Time to spread the cheer. I am infatuated with gift giving, the same way I am in love with sharing my favourite things with all of you each day via @thefitfatale. I get to gift those I love with the products and experiences that changed my life.
Through gifting, I have been able to share the excitement, the health, beauty and wellness parts of life... and now you can too with our ULTIMATE GIFT GUIDE.
You asked for it, so here it is!
Full disclosure, nothing on this list is sponsored. It is 100% organic and just things that I absolutely love!
Fitness & Health Accessories
GIFT CARDS & EXPERIENCES
In light of the quickly approaching darkness that is full blown winter, what can be called cuffing season is upon us. For those not familiar with the term, cuffing season refers to a time in the year when “people who would normally rather be single or promiscuous find themselves, along with the rest of the world, desiring to be tied down by a serious relationship”….. it can also be referred to as cuddle season.. although the cuffing term is a bit more… aggressive. What you prefer is up to you.
Cuffing is a derivative of “handcuffing” even explained in Vogue as essentially chaining yourself to another person throughout the season. I mean... it's in the pages of Vogue! Although the initial thought may excite you … what I am really interested to know is why some of us may choose to cuff ourselves to a perhaps meaningless relationship to feel a sense of security while empires could be built with the use of that time. So the question here is, to cuff or not to cuff?
Don’t get me wrong, I totally understand the concept. It gets cold out, days are short and nights are long so who better to watch Netflix with than your naked handcuffed buddy, but is this a relationship or is this a bandage on an insecurity…. And for the sake of understanding this keep in mind, neither are wrong. Finding a partner because you choose not to be alone is okay, even if you didn't pick that partner because you were absolutely infatuated by their existence. That being said, I am not a fan of mediocre and perhaps you aren't either which may leave you curious as to weather or not cuffing is for you….
I’m not sure if you've ever seen the Sex and The City episode where Carrie breaks up with Big and goes on to explore all sorts of things in her free time. In the words of Carrie Bradshaw in the "Single and Fabulous" episode ;
“Being single and fabulous also frees up one's weekends.
Saturdays usually spent browsing with him in Soho are left for more practical things...
...like power walking with your single and fabulous girlfriends."
Many of the most successful entrepreneurs have done so while single. They have chosen to dive into the success of themselves and their self care rather than the time spent with someone who may just be a bandage for society's norms. I'm not saying this is all relationships. Not at all so please don't think that. I am just curious why people try and hold on or even find something safe when it may be so far from right.
I used to be more of a relationship girl. If my boyfriend from when I was 19 read this he'd strongly agree. My favourite holiday was valentines day and I loved date night, dressing up, posting kissing pics, the whole shebang. But again, I was 19. I wasn't focused on who I was becoming as person. By building that individual and nourishing what I had to offer to both myself and someone else, I would in return find someone later in life who would give me that same reward, not just companionship. At some point in my life I made a conscious decision to work on myself and repeated the lyrics over and over “to find someone you love, you need to be someone you love”…. That being said, we have a whole plethora of people who not only don't love themselves, but don't necessarily love their partner, they are just …. Well, cuffed. And often times far past the season...
I also want to put this out there that I am not saying I don’t want a relationship. In fact I do. I love going on dates. Getting to know someone ... but it takes time. Its like friendship.... you connect for some reason and then ultimately one day you realize that someone is your best friend for life and thats the end all say all no matter what other friends you meet. Thats what I want from a relationship. The absolutely unapologetic love that it hurts so much. It absolutely could crush you but its the best thing in the entire world. It stands besides you in your own fight. It loves you. It lets you love yourself more than you love it (it being the relationship). Ultimately at the end you're stuck with you and only you. No one else is forever or guaranteed. Sign a paper and put a ring on it (which seems to be the trend RN on my FB), but everyone will make their own decision no matter what is cuffing them down.
The number one question I get asked... after how blogging is my job, is why and how am I single? Interesting question. I always look at them with a perplexed face and respond with something like "What do you mean how? and why?" .... Single people are often looked at like these creatures that are so foreign to couples. I see it even with my best friends. They prefer you to be in a relationship because it makes them able to understand you better. If you are not in one, you must be looking for one... but why cant you find something that works?
The answer lies within yourself. When you see your life how do you picture it. Are you successful with an amazing supportive husband and making the money you want from your dream job. Are you fit, healthy and glowing. You pick your own priorities in life. 100% relationships are part of that, but that doesnt just mean having a boyfriend. It means your family and friends, men in your life who support you fully to be the successful female entrepreneur, exec, or what ever that goal is for you.
Everyone, you do you, but in my experience.... if you choose to spend your time on a person make sure they are worth it. Make sure they are supportive of your biggest dreams. That they challenge you intellectually. Emotionally. Physically. That you give something to them as well, in the form of support and wisdom. Make sure you laugh... a lot. Make sure you enjoy the same wines and have lots of sex. Make sure that you think that person is as absolutely loving of you as you are of yourself. Or else, why bother spending all this time bettering yourself to only feel that this incredible person (YOU) is now cuffed down.
So at a time of year when you may think, to cuff or not to cuff, maybe ask yourself have you really even been tied down to yourself long enough to add another person into the mix?
FITMAS - yes an obvious play on a Fit Christmas, is 12 days of health challenges both mental and physical. The 12 days of Fitmas is designs to help you share love to yourself and those around you this holiday season. The days start with lots of self care and end with bringing that presence to others. Check out the 12 days below and their challenges here. Each day associated with a brand.
Each challenge entry via instagram stories receives one entry and each instagram post receives 3 entries. If you were on top of your challenge game and did all 12 days your points double. You still have the chance to enter for up to 3 days following the challenge by picking your favourite challenge and re-doing it. You must be following myself and all the brands from each day to win final prizes!
Day 1 - Healthy Warm Holiday Breakfast
Challenge of the day: Make your own healthy and hearty WARM breakfast. Just because you may eat sugar free, vegan and clean doesn’t mean you have to skip every holiday tradition. Warm foods help the body digest. In the winter our body’s natural rhythm is to slow down… just incase you didn’t notice. Picking warmer foods, breakfast, veggies, and smoothies packed with foods warm in nature such as cinnamon, nutmeg turmeric, ginger, cayenne etc will help your body ease while slowing down. We suggest gluten free oatmeal…. and share what your favourite way to stay fuelled in colder busy days is. Pop into Rejuice if you have time, share my fave oatmeal recipe and mention that its available at Rejuice for the month of december with Vegan eggnog latte) IT IS CALLED THE FITMAS REJUICE MENU. They will have it all of December along with their Eggnog smoothie they always launch for December.
Tag of the day: @rejuicenutrition
Day 2 - Plank Challenge
Challenge: Plank it out…. Start the next 10 days with a plank challenge. The goal is to hold your plank for 2 minutes. Start with 15 seconds if you are so unfamiliar with the idea of a plank, keep your butt down, back flat, core tight, and abs engaged. Each day add on 15 seconds from what you can do.
Today's challenge is about realizing that you can achieve anything you want with little progress each day. If you decide that you want to manifest something incredible (fitness or otherwise), keep working towards it. It is all within your reach.
Tag of the day: @sweat
Day 3 - Take 10 Minutes
Challenge: Take 10 minutes for yourself.
Today, take 10. For you. No one else. Turn off your phone. Make your favourite matcha. Make time for your most adored face mask. Read a magazine. Search a blog. But do those little things you love. Those are the keys to a healthy life. To kicking the stress out. Taking ten minutes..... I call them my Matcha Minutes in the morning .... can change your entire day. You don't need to be full on meditating to help clear your head. Today, share what you love to recenter yourself and it may inspire others in the same way.
Tag of the day: @vitalproteins
Day 4 - Set Your Intentions
Challenge of the day: Set your intention. You do not need to share what that is with anyone but yourself, unless you want to of course, then we are all ears. When everything seems to be spinning around you, crystals are known to ground you back to your intention. Crystals or not, having something that pulls you into your element and reminds you why you hustle over the holidays (usually to bring joy to others around you and thank them for their love and support all year) will help with your mental state. Find peace and calmness in your actions.
Tag of the day: @rockingvibe
Day 5 - Give a Gift that Motivates
Challenge: Gift someone you with something healthy you love... something that was part of what changed your life. It could be an intro pack to spin classes, it could be the IBCAA's that helped you change your eating routine, or your fave healthy snack that keeps you going (and not hangry)... but chances are if you guys have a lot in common, a great friendship and you care about that person, they will probably feel the same way as you to discover a new healthy habit they'll love.
Tag of the day: @Noms @proteinworld
Day 6 - Give a Gift With Meaning & Memories
Challenge of the day: Gift someone with something that has meaning and memories tied to it. Maybe you will make personalized cards that share what you love the most throughout the year and inspire others. For me thats health so I am sharing my favourite recipe on personalize printed holiday cards.
Tag of the day: @staples
Day 7 - The Most Easy (and healthy) Holiday Cookie Recipe Ever!
Challenge of the day: Try our easy to make holiday cookie alternative. It can be hard to make healthy (and easy) deserts over the holidays. Everything that is easy is often high in fat and sugar, not to mention chemicals. For today's challenge we are suggesting you try out oh so simple holiday cookie idea.
Buy your favourite protein bars and a sharp holiday cookie cutter. I used @nagi protein bars because they are so yummy and also flat, which is perfect for this. I cut out little stars and voila, healthy holiday cookies. Pick a flavour like chocolate chip coconut to keep your guests happy with their treat.
Tag of the day: @nagi
Day 8 - Get some vitamin D
Challenge of the day: ... all about getting outside and getting some vitamin D. Today I challenge you even when it's cold, to not let it stop you from getting some fresh air, clearing your head or seeing friends. Vitamin D, which we are often lacking in winter due to our habits to hide inside, is crucial in fighting depression and other mental illness, plus plays a key role in bone health for all my fitness girls out there. Stay warm in @noizeoriginal vegan winter coats and don’t let the cold stop you from getting out and about about. Send me your shots today taking anything from a 10 minute walk to a hike, I don’t mind just get moving and breathing some fresh air.
You can use code FITMAS on the @noizeoriginal website for 15% off your order…. Holiday shopping done right
Tag of the day: @noizeoriginals
Day 9 - Show your hair some TLC
Challenge of the day: Show those locks some love today! Sometimes hair gets the last of our love during the colder months, but like skin it gets dry and brittle in winter. Today is Saturday, so take a second and love your hair. Do a treatment, blow it out, and try not to wash it so much this season. Buying new appliances also helps to care for your hair. I find when I do my hair properly with a blow out it last longer, I don't need to wash as much and it doesn't dry out as much. Currently putting on a hair mask and relaxing today. How do you love your hair in winter?
Tag of the day: @conaircanada
Day 10 - Send Some Love to the Women in Your Life
Today is all about sending love to those women in your life who support you. It could be your mom, your friends, teachers, trainers... just other women who are standing beside you and ready to lift you up, not tear you down. We hear about the bad sometimes more than the good, its the way media is designed, but today lets spread love. Post and tag someone who deserves to be called out for their constant support, love and compassion. A little thank you note, instagram post/story or maybe just a hug can go a long way today.
Tag of the day: @lavieenrose & @moutonvert
Day 11 - Out With The Old and In With The New
Challenge of the day: Donate your old gym clothes to charity! Too much activewear in your closet? Make room for the new gifts and products on your wish-list by cleaning out your home and mind to allow for the new. It will also motivate you to stay on top of your game at the gym ;)
I love gutting my closet for a new year... especially as you receive more material things, think about how you can declutter your mind and closet to have a fresh approach to your fitness game for the new year.
If you know those pants are flattering and you won't want to wear them to spin class, why hold on to them.
Tag of the day: @Industryactive
Day 12 - Do a good deed
Challenge of the day: Do a good deed for someone who may need that extra little big of hope at this point in their life. They may be alone over the holidays. They may be going through something. They may be homeless, struggling financially, mentally or physically.... And you may know just what they are going through, if its a close friend or family member. But if its not, chances are that person in line in front of you at Starbucks still has something they are dealing with. Everyone has a story right... so today, I am asking you to be compassionate and loving by doing a good dead for someone else. In return, for every good dead you share I will donate 1$ to help buy kids running shoes this holiday season.
Tag of the day: @newbalance
To win you must be following all the brands.
- 1 of 3 Rejuice Nutrition Gift Cards
- A SWEAT Holiday Gift Box
- Noize Original Jacket
- Fitbit Charge 2
- Industry Active Outfit of your choice
- 120$ to spend on NewBalance.com
- 100$ towards hair appointments at Wonderblush
- Box of Nomz
- 100$ to spend at Chez Anna
- Vital Proteins Matcha and Collagen Creamers
- 200$ to spend on Rockingvibe.com
- 150$ to spend on Titika.com
- Conair Meta e Meta smooth and wave hair curler
- La Vie En Rose Gift Card
One of my all time favourite healthy meal prep companies Agnosante has just moved to a new kitchen, revamped their menu (which includes launching both breakfast and a new kids menu), and has hired a nutritionist on staff, Patrick Owen. Hiring a full time nutritionist was a very strategic move on the part of Alexandros Bakakis, founder of Agnosante as well as certified personal trainer and naturopath. As a meal prep company that is based on feeding their clients the top nutrition to fuel their busy lives, a nutritionist gives peace of mind and reasurance in your diet decisions.
I sat down with Patrick to ask him a few questions on how he got involved with Agnosante and what makes this company different than others.
Tell us a bit about your background and why you decided to go into nutrition?
I began my academic career in ethnobotany - the study of plants used by traditional people - and traveled to Tibet, Papua New Guinea, and northern Canada to investigate the efficacy of medicinal plants on chronic disease. I transitioned into the field of nutrition pretty naturally, since the distinction between food and medicine is very nuanced among traditional cultures. In each of these places however, I observed a dietary pattern that often contradicted what I had learned in school. Contrary to Canada's Food Guide, they either ate too much fat, too much meat, too much salt, or not enough fruits and vegetables. Yet, among those who followed a traditional diet, the incidence of obesity, diabetes, cardiovascular disease or cancer was practically non-existent.
I had become fascinated with the evolution of the human diet and set out to find the best ways to eat, sleep, move and live in accordance with the way our body’s were designed. I’m the guy who will help you figure out where you went off track and guide you back to the way nature intended!
For those who are unfamiliar with the concept, how does AgnoSante work?
What makes AgnoSante unique among meal-delivery companies is their emphasis on whole foods that are designed to promote optimal human health using an evolutionary, functional model. The beef is grass-fed, the fish is wild-caught, the vegetables are organic, and the meals are gluten-free, soy-free, dairy-free, sugar-free and non-GMO. These are the kinds of foods our great-grandparents used to eat and what our ancestors thrived on. It brings nutrition back to its roots: simple, unprocessed, nutritious and health-promoting. In today’s hectic world, many of us don’t have the time to buy groceries or cook. Agnosante ensures that you get the best nutrition possible in the most convenient way possible: by walking right up to your doorstep and handing you your custom-portioned meals.
What makes AgnoSante special?
AgnoSante makes nutrition simple, not only in the way the meals are designed, but in the way the meals are delivered. Convenience is definitely not something we equate with wholesome home cooking. I encourage my clients to prepare their meals ahead of time and store them in Tupperware containers to make sure that they stick to their nutrition plan. The truth is however, that many people don’t have the time to go grocery shopping and cook their own food, or they simply don’t know HOW to cook. One of the hardest things to do is to change someone’s dietary habit. With AgnoSante, you don’t need to learn how to cook, how to meal prep, or how to read nutrition labels on foods. They take all the guesswork out of the equation and deliver your fresh, homemade meals right to your home or workplace, twice a week. Even better, they provide meals with different portions of protein to help you achieve your health goals, whether it’s to lose fat or pack on muscle.
What do you feel is the biggest misconception about a healthy lifestyle and how does AgnoSante reconcile that misconception?
The biggest misconception, in my opinion, is that dietary fat makes you fat. Many of us accept that avocado, olive oil and coconut oil are healthy since they come from plants. But as a species, we’ve thrived on wild game, fish and seafood. The type of fat is also important. Industrial vegetable oils like margarine, corn, soybean, cottonseed, and canola are a recent introduction to the human diet and are associated with an increase in the development of inflammatory disorders. Farm animals that are fed grains and corn instead of grass develop a fatty acid profile that also promotes inflammation.
AgnoSante recognizes the importance of dietary fat in the proper functioning of our nervous system, our hormone balance, our digestive health, and our energy metabolism. They’ve chosen to use grass-fed beef and wild-caught fish which are naturally higher in healthy omega-3 fats and lower in pro-inflammatory omega-6. They also avoid using cheap vegetable oils like soy and corn oil. They’re choice of dietary fats is only one of the many aspects of AgnoSante that I love.
What are some of your biggest success stories from your services at AgnoSante?
AgnoSante and I can talk about nutrition and health until we’re blue in the face. While people might be interested in becoming more knowledgable, what they really want is to put that knowledge into action. My clients want to know what to eat, how much to eat, and how frequently they should eat. With AgnoSante, all I need to know is a person’s portion size and the rest is easy. It’s guaranteed success. My clients have achieved significant fat loss by regularly using AgnoSante’s services. If you leave the guesswork up to us, all we need for you to do is eat. We’ll make sure you get the right amount of food, the right portion sizes and the right snacks you need to reach your health goals.
Why do you think adding a nutritionist (nutrition expert) on to the Agno team is crucial?
Agnosante is invested in the health of their clients and knows that wellness goes beyond nutrition. Other lifestyle factors such as sleep, stress management, and exercise have a profound impact on health. By adding a functional nutrition expert, AgnoSante provides a one-stop-shop for a person’s entire health needs. Along with a customized meal delivery service, you can expect to get helpful lifestyle strategies on ways to get better sleep, beat cravings, and stave off fatigue.
A functional nutrition expert can also help identify potentially problematic foods and ensure that AgnoSante meals are catered to a person’s specific needs. Not everyone can digest foods like broccoli, cabbage, or beans. Customization is therefore an important part of AgnoSante’s strategy to help as many people as they can.
Sweet or Salty? Ugh. Sweet.
Breakfast or Dinner? Breakfast. At every meal if it were up to me.
Drink of Choice: Coffee. Extra black, extra bitter and extra no sugar.
Cheat Meal: Sushi. And a profound weakness for anything that contains chocolate and peanut butter together.
Food you eat everyday: Eggs. In any style and from any bird.
Go-to Healthy Recipe: Grilled salmon and blueberries with asparagus. This would be my final meal if I were on death row.
If you are living in Montreal and are passionate about hair and make-up, you are probably familiar with the Annie Young name. A Montreal staple in the beauty world, Annie Young Boutique and Spa was founded by Annie Young in 1988 and since 1996 Annie and her daughter Sharleen have been running the show as one of the most wicked mother-daughter duos around.
You may know them from their past locations, like the famous make up department at the old Avanti Spa (where myself and pretty much everyone at the time (some 15-10 years ago) did their grad make up!).... or maybe from their following location that was on Sherbrooke street in Westmount, but no matter where you first discovered the Annie Young name, The New Annie Young is unlike you ever experienced it in the past.
The new Annie Young is located on the 4th floor of Victoria Park boutique health club, which if I had to guess you all know very well from my instagram stories. It is where I teach Bodylicious and train every day, so you can imagine my excitement in having this new hub for beauty junkies of all types. AY Boutique and Spa is now home to many Quebec exclusive beauty and skin care lines such as Kevin Aucoin, Ellis Faas, World, Luxcey, Odacite, Ilia.
Additionally, they have their own hair salon, manicure pedicure bar, makeup department, massages, facials, lash & brow services, hair removed and of course the part that gets me every time... the boutique. This one stop shop doesn't leave you feeling overwhelmed as each department has its own designated treatment space.
After having officially opened in their new space 4 months ago, Annie Young is now thriving with the top trained makeup artists, manicurist and haircare professionals. I am a huge fan of so many of their services and lines, but to give you an idea of some of my favourite, here are my top five.
Not only is Gabrielle one of the most talented nail artist I have ever had the pleasure of having my nails done by, she is also "my kind of people". This girl is beautiful inside and out, dedicated to her business and brand as a nail artist, a vegan, natural skin care junkie and so so kind. Her work is outstanding, has a signature look and lasts. I am addicted to gel nails that look 100% real and stay put with all my running around and gym going. She produced exactly what I wanted with a touch of her signature style, a new shape and an array of three colours, from a matte finish to sparkles.
A line I have been a big fan of for a while, but is exclusively at Annie Young in Quebec. Odacite is known for their natural oils for every issues and skin type, but they most recently launched a new product, their Matcha face mask.
The product I am most excited about from Vitamine and Sea is their perfect skin solution oil. The founder was on accutane and went through everything trying to clear his skin. Finally his brother and him came up with a recipe that was all natural with an ingredient list that includes the likes of avocado, almond and olive oil... and it worked wonders clearing pimples, inflammation, redness and bumps... something I struggle with from always working out. Looking forward to trying this one out!
Richard did my hair at Annie Young and the blowout was fabulous. He didn't use any hot tools, just the blowdryer and brush and delivered on exactly what I wanted... voluminous waves that stayed, even post spin class!
My first experience with WORLD was at Annie Young. Their products are light, do not weight down your hair, are all natural and made in Toronto. The sugar hold spray was fabulous. As I said, I won't eat it, but put that in my hair any day and I am good to go.
To book an appointment call 514 488 7722 or check out the location below.
Annie Young Boutique and Spa
376 Victoria Ave Suite 430
I don't know about you, but I am pretty sore! I feel like I am constantly sore and achy from my work outs. I don't always have the time to fully recover from tired muscles because I train or teach everyday which doesn’t really allow for that. With that in mind, there are a few tricks and things I have learned about the best quick and easy recoveries in order to keep up with your routine. You never want to be so sore that you risk injury or are unable to do your following work outs, so here you have some things to keep in mind that will help you with swift muscle recovery.
Always stay hydrated. Water is what makes up most of our body, but no matter how many times we hear it I still constantly have clients and followers telling me they drink a glass of water a day.... A GLASS?! And top that off with the fact that they also consume 1-2 coffees and then end the day with wine. It’s welcoming dehydration of your body and muscles with open arms. Water helps to rehydrate and restore muscles. It keeps the nutrients moving in the body and is key in maintaining a healthy weight.
Take a hot bath with epsom salts. Taking a warm bath releases the tension in your muscles. A lot of people aren’t the biggest fan of taking a bath versus showers... okay maybe just me. I am totally a shower person especially with being at the gym every day, I just jump in and jump out and get on with my life. I consider it a method to stay clean rather than self-love and care. The muscle relaxation component to taking hot baths is vital in recovery. When you add Epsom salts you are helping you muscles restore by supplying them with the muscle-relaxing mineral magnesium. During your relaxing bath, the magnesium is absorbed through the skin to target the muscle pain.
Use Icy Hot Medicated Spray. The new spray that was just launched is perfect for targeting sore and stiff muscles. We all know the brand thanks to their muscle patches that are saviours for things like back and shoulder pain, but now the new spray from Icy Hot is easy to bring anywhere and use anytime. It also dries quickly so you aren't left feeling sticky like a relaxant cream can sometimes do. A spray also makes it easier to reach strange areas. The back of my shoulders are always sore and so are my calves from a lot of jumping in classes like Bodylicious and Circuit. The spray is easier to target these areas.
Eating anti-inflammatory foods. Your muscles become sore because you over use or exert them. What’s really happening inside is you are ripping the muscles, and as a result they grow back stronger and bigger. The soreness is also caused by waste build up in the muscles from the physical work at the point of the tear. I always hear girls complaining that they started a new workout routine and now their pants don't fit. Yes muscles building will perhaps make your body grow in areas but ultimately the reason for that is muscle inflammation when you “tear” the muscles as they build. The goal is to eventually have them tearing less and less so that you can maintain the tight, toned and lean muscle mass many women desire. Eating an anti-inflammatory diet will help your body cope with the swelling of the muscles... consuming things such as olive oil, sage, ginger, turmeric, green tea, salmon, cinnamon, cloves, garlic, cherries and pineapple. Other foods that are great to help repair muscles are high proteins, and blueberries!
Consume vitamin c and Kiwi. Vitamin C is great in helping to prevent sore muscles. Foods like chili peppers, citrus fruits, and guava are high in vitamin c. You can add them into water while working out or post-gym smoothies. Kiwi is also great to snack on if you want to stay away from muscle soreness. There is a lot of potassium (540mg per 100 calories!) and kiwis are a wonderful replacement to always reaching for a banana. Plus bananas are higher in sugar!
Use a foam roller. When your muscles are feeling tight and sore, although this technique may be a painful one, rolling them out with a foam roller is a great way to speed up recovery. It will get the blood flowing to the muscles and will keep injuries away.
Keep moving. Keep up your workout routine. Giving up on it because you are sore, swollen or because it seems like a challenge will not help you. The only way to build stronger muscles and reduce soreness workout by workout is by continuing with your routine. Just remember to stretch and always take a rest day when it’s really needed!
* All tips and information provided in this blog post reflects the knowledge and experience of the blogger only.