Debunking Myths: Weight Training Benefits for Women In recent times, a slew of misconceptions has surfaced about women and weight training. Common claims include fears of "bulking up," a preference for cardio over weights to avoid muscle gain, and a general aversion to lifting heavy. These statements, while holding a grain of truth for some, grossly overlook the broader context, especially for women aged late 30s to 50s.   Historically, fitness culture has emphasized cardiovascular exercise as the go-to for weight loss. This trend persists despite growing evidence suggesting that while ..read more

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Travelling for Work or Pleasure? Here's How to Maintain Your Fitness Routine Travelling for Work or Pleasure? Here's How to Maintain Your Fitness Routine I've been travelling overseas with my family this summer (or winter, depending on where you're reading from). And here's a hard truth: Staying fit and healthy while travelling is hard. Full stop. There's jetlag to start with. For some, it's just a day or two of nodding off at dinner or waking before the sun. But for others, it can take a week to stop feeling exhausted all day. Sadly I have moved from the first group to the second ..read more

When the Best Made Plans Fail: Rethinking Nutrition for Exercise with ADHD Navigating the world of nutrition and physical activity with ADHD can be, well, frustrating. The internet is full of tools, strategies, and endless how-to advice on everything you need to do and how you are supposed to implement it. Consistently. Doing it once or twice is probably not the problem. But doing it consistently (and not overdoing it) over time until it becomes a habit might feel overwhelming and lead to failure. Be consistent. Follow a plan. Stay focused. Only follow the information relevant to you. Right ..read more

A Hard Truth About Nutrition I used to be an outdoor instructor. I spent my days hiking, canoeing, and living the life of an outdoor adventurer. I was thin, and people often commented on how good I looked. But I wasn't healthy. I was chronically under-fueled, taking a toll on my body. I didn't know it then, but years of not eating enough had caused my body to break down muscle tissue for energy. It didn't matter that I was not intentionally restricting myself with food. I was losing muscle mass and not feeling well. I was also more susceptible to illness and had trouble recovering from inju ..read more

Recharge Your Batteries: A Step-by-Step Guide to Post-Exercise Nutrition Get ready, because we're about to get stuck into what's happening in our bodies post-exercise and how that impacts our need for fuel. Proper fueling post-exercise will enhance your performance while at the same time helping you feel good and ready to go again tomorrow. But it doesn't have to be a boring, so let's get started. To understand post-exercise fueling, we will be looking at nutrition from a slightly different direction. Instead of thinking about food being good or bad, healthy or unhealthy, we are going to pu ..read more

Balancing Weight Loss and Athletic Performance: Understanding the Nuances of Nutrition for Adventurers, Athletes, & Active People As a nutritionist specializing in sports nutrition, I work with adventurers, athletes, and active individuals who are often striving for both weight loss and improved performance. Many people assume that these two goals can be achieved simultaneously, but the truth is they can often be at odds with one another. In this blog post, we will explore why weight loss nutrition and athletic performance can sometimes conflict, and how you can navigate these challeng ..read more

Depression is a common mental health condition that has steadily risen over the past several years. The pandemic saw the rates of depression triple in early 2020, in the US, from 8.5% to 27.8 %, as the Boston University School of Public Health found. This number rose to 32.8 %, roughly 1 in every 3 American adults. In late 2021 a longitudinal study published in The Lancet found that pandemic-related stressors, including economic stress, isolation, and experiencing multiple stressors from the pandemic simultaneously, were all contributing factors to the increased rates of depression. While ther ..read more

So if not meal planning, then what?  Meal planning vs Planning Meals As a Nutritionist and Nutrition Educator, I do not recommend meal plans with my clients very often. And when I do, they come after several others strategies. Yet, meal plans are still one of the most requested services I see. That might have you asking ‘if they are so in demand, why don’t you use them?’ It’s a good question. The answer is; because they don’t work. Not very often, and not very well. Meal planning works on the premise that you completely change the way you eat all at once.  It usually involves a nutri ..read more

But I’m already eating healthily … aren’t I?  I often have people tell me they don’t think changing the way they eat will help their mood, energy, stress, or mental health because they’re already eating healthy.  First up, I’m here to tell you that yes, you are already eating healthy. You care about what you eat, and you prioritize eating well. Do you eat PERFECTLY (whatever that means)? Of course not, but really who does. I have conversations with women about how food can impact their mood, energy, and mental health almost daily. And most of the time, one of the first things they sa ..read more