Posted by & filed under Health, Kickboxing, natural, Nutrition, wellness, Women's Health.

Portion control is an important part of your weight loss plan—some might even argue, the most important.

Too much of anything is never good, so taking a step back and assessing how much of those good things you are eating is an effective way to keep off excess weight.

Even if you aren’t concerned with weight loss, portion control is important for easy digestion. When you eat too much you are putting unnecessary strain on your digestive system.

So, how much is enough?

Learning proper portion sizes and sticking to them can be really tricky, especially if you are used to binging. You need to train your stomach to be content with the proper portion size, and at first you will be feeling really hungry at the end of your meals. Try and stick to it.

Use a Portion Plate

These are great! They break down your plate into sections: 25% protein, 25% starch, 50% veggies.

Eat off Smaller Plates

Not into the portion plates? Eat off a dessert plate rather than a dinner plate. You will trick your brain into thinking you are eating a larger amount and just might find you are actually satisfied with a smaller quantity.

Weigh your Food

This may sound extreme, but most people cant visualize what an actual portion is so weighing food, and using measuring cups might just be what you need to get on track, especially in the beginning.

Eat your Greens First

Fill your plate with green veggies and eat them first so you aren’t starving when you get to the more starchy foods.

Put away Leftovers Before your Meal

Out of sight, out of mind. Serve your plate and put the rest of the food away so you are less likely to be tempted to pull it out again.




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Dads are the hardest people to shop for. They either have everything they want, don’t want anything, or simply like to pick their own stuff, so don’t even bother because you probably won’t get it right.

Want to get it right this year?

Food! Dad’s LOVE food!

Brunch is always a winner. I have never met anyone who didn’t love a hearty late morning spread, and don’t worry, we aren’t going all hearty-healthy, and gluten free on you.

Roll up your sleeves and get cracking… literally!

Eggs Benedict

Eggs are great any way but these are a real crowd pleaser and go with just about any sort of brunch. They are perfect on toast, even better on waffles, and for the dad who is watching his figure, they are wonderful solo too.

Deep Dish Bacon and Leeks Quiche

filled with fluffy eggs, cheese and crispy bacon this quiche is a meal on its own, but a wonderful addition to your Father’s Day brunch.

Apple and Sausage Patties

These are a definite hit! The delicious blend of sweet and savoury make it a perfect addition to any menu.

Nutella Stuffed Pancakes

If your dad has a sweet tooth, he’ll love these Nutella flapjacks. Also a great option when getting the little ones involved with the cooking.

Posted by & filed under Kickboxing.

Ever take a drive up to the country just because? The difference in air is so refreshing!

Now would be the best time to head north as there are bustling farmer’s markets at every turn just bursting with fresh produce. Shopping for local food is an amazing way to get the best quality, for lower prices. Shopping in season is so easy throughout the summer months because of how accessible things like asparagus and strawberries are. In winter we revel in warm comfort food but with this recent heat wave (and all those to come) bring on the salads full of crunchy goodness!

Here are some great tips on what to look for when you frequent a farmer’s market:

Buy local/organic

This is so easy to come by this time of year and quite cost effective. A lot of farmers are organic certified but many aren’t because of the cost to obtain certification. That being said, many farmers follow organic procedures even though they are not certified so be sure to chat them up about their produce.

Farm fresh eggs

There is nothing like whipping up a vibrant YELLOW omelet with some farm fresh eggs. Lots of farmers have chickens on the side providing them with a bit of extra income. Farm eggs are usually less costly than grocery store eggs at about $4 a dozen, and there’s a good chance they were laid that morning so take advantage while you are there.

Natural sweeteners

You can be sure to always find at least one honey farmer on site so keep your eyes peeled for that natural sweetness. Bee farmers are an essential part of keeping bees from becoming extinct and they rely on our support!

Local seafood

This one may be a bit tricky to come by in our neck of the woods but if you are traveling to areas where fishing is a thing then take advantage of the freshness that comes with each catch of the day.

Wild game

Not everyone has a palette for moose but don’t be afraid to try something new. The benefits of wild game are abundant as you can get quality meat without the added hormones and antibiotics that come from factory farming.

Fresh bread

You will definitely find some homemade baked goods at most markets so make sure to follow your nose and indulge in some artisanal breads.

Posted by & filed under Health, Kickboxing, natural, Nutrition, wellness, Women's Health.

Happy Friday and happy long weekend!

Let’s talk Instagram!

Anyone else really inspired by social media these days? Instagram is basically the new google with trending hashtags for anything you could imagine #HealthyLiving .

Health and wellness experts have booming accounts and between daily posts, Insta posts, and Live videos (Wait! That’s Facebook?… It’s okay, Facebook is still fun too), following these health nuts is the best way to get inspired these days. We are all wanting to live our best life, and this is amazing, free information right at our fingertips!

Want to whip up a new healthy recipe? Check Instagram.

Looking for some encouragment to “self-care”? You can probably find that on Instagram!

Want some wellness advice? You got it, it’s on Instagram!

Here are five fantastic Instagram accounts we think you’ll love!


If you follow our blog and our Facebook account you know we are huge fans of Joy McCarthy from @joyoushealth. Her account has it all. Delicious recipes from her incredible cookbooks (she’s working on a third one right now, EEEEP!!) and blog, a wonderful list of clean beauty products and advice, mom inspiration for those of us who never know what to feed our kids, and bonus, she’s based out of Toronto #ShopLocal.


Ahh, Angela Liddon. This mamma of two is a vibrant vegan with an account bursting with healthy, plant-based recipes. Be sure to check out her blog and cookbooks as well!


Get really comfortable because you have so much to discover from this amazing account that’s bursting with meal-prep tips. Jenn will completely dissolve your previous notions of meal-prep being a boring and mundane idea.


Aleyda is a mom, recipe developer, and health food blogger. Scroll through her mouthwatering feed and be ready to take notes, because she comes armed with tons of recipes with all the frees ( you know, refined sugar free, gluten free, dairy free, and so on)!


Greta is all about the good food and fitness. Her feed is bright and cheery, splattered with bright recipes you’ll be inspired to make asap. Waffles, buddha bowls, ice cream sandwiches, with some quick workout videos sprinkled on top, she’s just what you’ll need to get in gear.

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Dear Mom, you’re amazing!

Have you ever written your mom a letter telling her just how you feel about her? It might just end up being the best thing you ever give her so that’s why it’s first on our list of thoughtful gift ideas for Mother’s Day. Just pour your heart out on some pretty paper, tie it up with a string, and voila, you’ve made her day!

You can never, ever go wrong with chocolate. Try getting your hands on some artisanal truffles for an extra special treat. Soma Chocolatemaker is a great stop if you find yourself in the city.

The gift of relaxation is always well received so find a nice spa and treat her to a day of coddling. For something local, check out Water Roots in Bolton (a true hidden gem), or else venture North for some hydrotherapy at Scandinave.

A box of wellness goodies is sure to inspire some self love so grab a pretty basket, pack it with some eco stuffing (lots of paper options around), and fill it to the brim with some of these fun picks:

  • Beeswax candles
  • Sage stick
  • Body butter
  • Massage oils
  • Dry brush
  • Face mask
  • Hand tied bouquet (check out Coriander Girl in Toronto)
  • Local honey/jam
  • Homemade baked goods
  • Organic dark chocolate
  • A handmade card

Wishing all moms a most wonderful day!

Posted by & filed under Health, Kickboxing, natural, wellness, Women's Health.

Who doesn’t love an all you can eat buffet? Unfortunately all those binge eats can lead to a ton of strain on your stomach, and ultimately that dreaded weight gain.

Why do we overeat?

There are lots of reasons why we choose to overeat.

  • Holidays
  • Family gatherings
  • Cultural ideas “clean your plate” or “don’t stop until you’re full”
  • Busy schedules (I only have time for one meal today so better make it count)

When you eat too much your stomach hurts from the pressure. Mindless eating, which is basically eating without a thought as to what, but more specifically, how much, is hard on the digestive system and can lead to some pretty serious health issues.

The average stomach can hold a decent amount of food and although it’s impossible to actually burst, overeating stretches out your stomach giving you a tummy ache. The first few times you binge eat you’re in excruciating pain. Over time, if you overeat often, you get used to that painful feeling and it begins to feel normal, which makes you believe you need even more food. This is where weight gain comes in. You’re eating more than your body can burn so it just isn’t going anywhere.

Aside from stomach pain some common ailments that come from binge eating are:

  • Acid reflux
  • Heartburn
  • Gas
  • Nausea

Eating too much causes your organs to work extra hard, which leaves you feeling sluggish and unmotivated. Developing healthy eating habits is the first step to get your stomach back to normal.

How to Stop Overeating

  • Meal prep with special attention to portion size
  • Fill up on fresh fruits and vegetables (fiber helps break down the food)
  • Use a smaller plate… seriously, it’s basically all visual!
  • Eat slowly and chew a lot
  • Drink lots of water
  • Keep a food journal
  • Avoid distractions like TV while you eat

Posted by & filed under Health.

Can you imagine a world with no plastic? Probably not.

Can you imagine a world where you are not handed a plastic straw at every turn? More and more people are working towards such a world and with minor, everyday changes, so can you.

Environmental activists like The Last Straw Toronto have taken the situation into their own hands by urging bars and restaurants to ditch straws for one day (April 21st) in an effort to decrease the impact of seemingly harmless straws.

So what are you supposed to be doing? Tucking a reusable straw in your back pocket in the event that you might need one?

Pretty much!

By switching to reusable straws you will drastically contribute to the decrease in plastic waste that ends up in landfills every day.

Did You Know?

  • Disposable plastic straws are TOXIC! They contain BPA, which has been linked to brain and behaviour problems, increased risk of cancer, and other health issues.
  • Disposable plastic straws are among the top 10 most common items of garbage found in oceans? The U.S alone consumes over 500 million each day.
  • Disposable plastic straws are really hard to recycle because they are so small. They may get broken down but never really biodegrade, they just get dispersed as trash, and usually end up in the oceans—an extreme hazard to marine life.
  • It takes roughly 200 years for a disposable straw to leave the planet.

Back to keeping that straw in your pocket…

Reusable straws are on trend, and people are literally carrying them around for their water, smoothies, fast food meals, and juice.

They are becoming easier and easier to come by as more and more environment-conscious consumers take part, and come in a bunch of different forms:

  • Stainless steel
  • Glass
  • Bamboo
  • Silicone

Brands like Glass Sipper and Enviro Glass Straw are eager to eliminate the use of disposable plastic straws and draw more people into a more sustainable way of life.

Ways you can help
  • Decline the straw
  • Invest in a reusable straw
  • Dispose of your plastic straw responsibly

Posted by & filed under Health, natural, Nutrition, wellness, Women's Health.

Cutting sugar out of your diet isn’t easy, in fact most find it extremely difficult, but the benefits that come from eliminating this addictive ingredient are life-changing!

Sugar has a sneaky way of tricking your brain into wanting more and more so when you consume it on a regular basis you are continuously feeding this craving and in turn robbing yourself from feeling good.

Luckily not all sugar is bad for you. The sugar found in whole foods like fruits and vegetables are backed up by a great supply of fiber, which helps to break it down. Juice on the other hand, while still natural, is missing that helpful dose of fiber so should be consumed in very minimal quantities.

Sugar makes you sluggish. When you eat too much of it you are putting a lot of strain on your liver, making it work overtime to detox all the extra bad stuff.

When you quit sugar you may experience symptoms of withdrawal such as headaches, fatigue, or mood swings. Once you get passed the cravings you can expect some pretty great things to start happening. A few of them are:

You lose weight

Get rid of all the sugary foods you’ve been eating and you are sure to see a significant drop in weight. Your body will start burning fat because it isn’t too busy burning all that sugar. Once you omit sugar you will find yourself focusing on nutrient dense, whole foods instead.

Your skin will glow

Sugar has a dehydrating effect on your skin, especially your face, so you may find yourself beginning to look more youthful.

You will sleep better

Avoid a rise in blood sugar levels, which can affect your sleep habits drastically. When you eliminate sugar you avoid all those crashes that happen after a sugar-high. Those crashes stimulate your brain and keep you awake, or give you interrupted sleep.

You will have more energy

When you are feeling tired in the afternoon and grab a soft drink or sugar-filled coffee you are setting yourself up for a sluggish slump. Replacing these sugar cravings with healthy fats and complex carbs like sweet potatoes or oatmeal will give you that energy boost you are looking for.

You will feel amazing

Feel as good as your body is designed to feel. Often times sugar is seen as comfort food but in the end it only makes you feel bad physically, and about yourself. Your mood is off, you’re bloated, and even after all that, you want more. Cutting out sugar will leave you feeling better overall.

Replace your sugar intake with something else such as fibre and protein. Exercise more, and drink lots of water. Once you get past the cravings and see how your body is designed to feel, it’s only a matter of time before you have no interest in that very temporary sugar-high.


Image: That Sugar Film

Posted by & filed under Health, natural, Nutrition, wellness, Women's Health.

Spring has sprung! The sun is pouring into your home from every corner, and with it is all that dust you’ve been shutting an eye to all winter. Spring cleaning is so revitalizing after a long winter and getting it done with clean, non-toxic ingredients will leave your home fresh and ready for the new season.

Why clean with eco-friendly products?

It’s a constant battle against dirt and germs, especially if you have kids in the house. believe it or not there isn’t one single commercial cleaning product out there that you actually need.

You breathe in things like cleaning products, air fresheners, and detergents, so using all natural ingredients makes for a healthier environment all around. Most conventional products are loaded with chemicals and can have negative effects on your health and the environment. You don’t need a product for everything, but rather only a few simple ones that come straight from the earth. Popular natural cleaning solutions are made up of:

  • White vinegar (get into the habit of buying this by the gallon, it has endless uses)
  • Baking soda
  • Essential oils (specifically tea tree oil, lavender, and lemon)

Humanity is seeing a shift in the planet with climate change and slowly we are returning to our roots. As eco-friendly living becomes more popular, things like green cleaning products are becoming more accessible so if you don’t want to make your own there are natural solutions at every corner.

If you’re into the green life, there isn’t much a spray bottle with the above listed ingredients won’t tackle successfully.

Here are a few green tips to welcome spring:

  1. Throw open those windows and change that air, even if it’s still a bit chilly. This should really be done all year round, but we know… Canadian winters.
  2. Get rid of stink with baking soda. Put a big bowl of it in your fridge to minimize that muggy food smell. Freshen up your carpets by sprinkling a generous amount, then vacuum it up.
  3. Essential oils are super trendy right now but they have actually been a thing for centuries. Purify your air naturally by diffusing your favourite oils.
  4. When you replace your cleaning products be sure to dispose of them responsibly as tossing them down the drain may just put it back in your water supply.
  5. Hang your laundry. Switching to a natural detergent is great but think of reducing consumerism as one of those steps you’ll take to go green. Dryers use tons of energy! Get that clean breeze smell naturally and coddle the planet with this one simple step.
  6. While on the topic of laundry… ditch fabric softeners, and dryer sheets. They are totally unnecessary and loaded with carcinogens!
  7. Get a houseplant to help clean your air. Visit a nursery and talk to a consultant about what plant will suit your living quarters.
  8. De-clutter your wardrobe. Donate gently worn clothing to charity and start over by purchasing quality, local items for that beautiful, sustainable capsule wardrobe you’ve always wanted.
  9. Get some green walls. Are your walls in need of a facelift? Consider the VOC content when choosing a brand of paint. Eco-Spec by Benjamin Moore is a great option.
  10. Break up with paper towels. They are a waste of trees and money. Rags are great for pretty much everything and so much more environment friendly.

By now your air quality is pristine, and your lungs are saying thank you.

This spring fall in love with your home, body, and planet. Make small changes that will make a lasting impact on your health and surroundings.



Posted by & filed under Cardio Kickboxing, Health, Kickboxing, Women's Health.

We all have that thing we can’t live without. That thing that keeps us going, motivates us, keeps us from punching our coworkers. It’s our boost of energy—it makes us feel good. Without it, life is dull!

Dare we assume that for you that thing is Fitbox?

Yeah it’s hard but you keep coming back for more.

Here is a list of signs that you might be a Fitbox fanatic!

  1. 9 PM on Sunday is “Me Time”
  2. You find yourself jabbing in the car when your favourite Fitbox song comes on.
  3. You get to class early to get your favourite bob.
  4. Songs on the radio are just too slow.
  5. You consider faking a sudden headache when Pablo is subbing unexpectedly.
  6. You look at the clock at least once during class—this feels like the longest 45 minutes of your life.
  7. You’ve brought at least one friend to class with you just to show off.
  8. As your legs feel like they may give out on you, you question your sanity mid-class… “why do you love this again?”
  9. Sometimes you’re so into hitting your B.O.B you swear you could have been a prize fighter.
  10. You’re much more irritable when you miss a class, so much so that even your loved ones notice.
  11. You have a love/hate relationship with the wait-list system.

1-4: You’re definitely a fan, but not quite a fan-atic!

4-7: You’re hardcore, that’s for sure!


Keep the Fitbox love alive!! Like and comment with your tally!