Posts in Category: Health & Wellness

Wellness Wednesday: Top 6 Benefits of Green Tea

Tea and gum. My weapons of choice (along with love) to help me combat the daily munchies, improve my focus and work mojo. This is a common scene: step into my favourite local coffee shop (and have amazing coffee) and then consume herbal tea by the gallon. It ensures I get my daily water intake keeps me satisfied and below I’ve listed what my personal favourite (apparently there are a plethora) health benefits to drinking green tea (in specific) are:

  1. Blood Sugar: helps regulate glucose levels slowing the rise of blood sugar after eating! (As a prediabetic, I’m feelin’ this one.)
  2. Cholesterol: reduces cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
  3. Tooth Decay: the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions.
  4. Depression: Theanine is an amino acid naturally found in tea leaves which provides a relaxing and tranquilizing effect.
  5. Anti-viral and Anti-bacterial: Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer.
  6. Skincare: because of the high level of antioxidant and anti-inflammatory activities in green tea, when applied topically, it can help reduce sun damage Weight Loss: the polyphenol found in green tea works to kick your metabolism into high gear; intensify levels of fat oxidation and the rate at which your body turns food into calories!Dol YOU love green tea? If you find it bitter, try it with a little bit of honey, ENJOY and GET TO WORK!


Choose Your Own [Adventure]: Paleo Meatza or Shepherd’s Pie!

Have I just done something blasphemous? I’ve certainly broken a cardinal rule of some sort. I truly don’t mean to offend! Some of you may know of the connudrum our family faces with having to slash our meat intake becasue my husband has gout (which means more legumes and grains/wheat which are not the greatest for my underactive thyroid or in being pre-diabetic.)

Then there’s the whole other can of worms that I opened up in watching Cowspiracy, (all about Animal Agriculture and the enormous, devastating affect it has on the planet) the other night. Suffice to say, I’m confident that the universe is telling our little family to eat less meat when we can. So sometimes we go vegetarian, sometimes we eat local, free-from meat and eggs. We’ve successfully squandered down to very little dairy and will be switching to almond milk 100% for a test run. I’m researching viable plant-based vegetarian meat replacement options that aren’t going to wreak havoc on my digestive system and aren’t highly processed with tons of crap added into them. I’ve been told “good luck with that.” Anyways, the world’s all a big mess and we’re just doing what we can, what’s right for our family. I think? Yea, watch that documentary. If you dare.

So if you’re a vegetarian and you’re not totally offended by my pairing of paleo versatility with this recipe – enjoy. Play around with it, mix things up.



Choose Your Own [Adventure]: Paleo Meatza or Shepherd's Pie!
Recipe type: Paleo or Vegetarian
Cuisine: Oh The Humanity!
Prep time: 
Cook time: 
Total time: 
Serves: 10
What You'll Need
  • BASE:
  • 1 large onion, diced
  • 2 cups sun-dried tomatoes
  • 2 carrots, peeled and roughly chopped (big chunks fine, it's just going into a food processor or blender
  • 4 cloves of garlic
  • 1 cup fresh basil (pressed down, loose leaves)
  • ¼ cup fresh oregano
  • 4 tbsp. hot water or veggie or bone broth
  • 3 pounds organic grass fed ground bison or beef *or* 3 pounds vegetarian ground round
  • 8 spears of dino kale, washed and shredded
  • 1½ cups of grass fed sheeps' feta *or* 1 cup shredded Daiya cheese alternative combined with 1 cup nutritional yeast
  • ½ teaspoon pink Himalayan sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon smoked paprika
  • 1 large head of cauliflower, trimmed, chopped and steamed until very soft
  • 2 large (or 3 or 4 small) sweet potatoes, peeled chopped and steamed until very soft
How You Do
  1. Blend onion, garlic, sundried tomatoes, carrot, basil, oregano and broth (or water), till a chunky paste is formed. (Use a food processor or standing blender with a tamper.) Set aside.
  2. Combine paste and ground bison or beef (or ground round) and mix with your hand to combine.
  3. Brown in a cast iron pan, only takes a few minutes
  4. Place steamed cauliflower, sweet potato, pink salt and ground pepp in food processor and puree until smooth
  5. Shuffle meat (or non-meat, HA!) mixture into a 9 x 13 inch baking dish (I use a glass Pyrex one)
  6. Layer shredded kale on top
  7. Layer cheese or cheese alternative and nutritional yeast on top
  8. Scoop and smooth out mashed cauliflower and sweet potato over beef mixture, sprinkle with the smoked paprika
  9. Bake at 350° for 30 minutes
  10. Serve!


Easy Seed Crackers


It was with swift fortitude that I began to experiment in cracker making once I made the leap into grain and wheat-free eating. The cost of purchasing a box of wheat and grain-free crackers, containing maybe 20 crackers (sometimes less), is ridiculous. And hard to find. You can find gluten-free everything, but that’s a whole other post for another day. Giving up refined sugar was easy, I found alternates (raw honey, real, dark maple syrup, dates and bananas) far superior anyways. But pasta. Bread. Crackers. Vehicles with which to devour avocado smashed, and cracked salt and smothered goodness. Other dips and spreads. Without at least one staple with which to enjoy any of these fine things I knew I was in for it and fall off the wagon I did, many a time.

If one is going to completely over-haul their diet and eat/treat food as the medicine it was intended as well as the truly scrumptious and sensual experience that it should be; well then. You need an alternate plan of action. For me it was these crackers. Which, until of recent…have satiated many a would-border-crossing over to the dark-side of grainy, wheat-y goodness. Yet, I’m rather enjoying the well-rested, non-spiked blood sugar, migraine-free days of my life as it happens to be right now…being pre-diabetic in two words? Can SUCK IT. These have become a staple and I’ve moved right along into testing (over and over and over) again a Paleo rye bread recipe. When that recipe gets approved out of test-kitchen status to that of something mouth wateringly magnificent, oh my friends. Then we shall have a smashed avocado on toast party. All the things on toast.

Until then, I have these crackers and they’ve been doing me just fine. Others too, if my neighbours count. (Of course they do. You wish you had neighbours as awesome as I do.) You don’t have to be a Paleo cuisine convert to make/enjoy these beauties. If you care about what you put into your body or simply love delicious food, in a ‘from-scratch’ sort of way; these belong in your mouth.


Bulletproof Coffee: Primal Egg and Coconut Mochaccino

Eggs you say? YES EGGS. Well, two per serving to be exact. (Or one if you prefer a smaller cuppa.) And grass-fed butter or ghee. Some peeps use unrefined coconut oil. You can even make this with tea of you’re not into coffee. Yep, TEA! (Thai would complement this beautifully, or any dark and rich blend.) This is basically a fusion of bulletproof coffee, but frothier, creamier and just dang delicious.

I love coffee and it has to be perfect. Well, my idea of perfect. I’m not full-on into the coffee culture that has become extremely trendy as of late and I don’t say that as a bad thing! I would LOVE to get into it. Roasting my own beans, playing around with brew methods and siphons. I also dream of old school espresso and americano/latte making machines. But I digress. While I may not have any of those things, what I DO have is a blender. Which is all that’s required to froth this magically delicious action up. (With the right ingredients of course.)

This is obviously a filling cup of coffee! I don’t recommend it as a meal replacement as some others might, I think it goes amazingly with a small bowl of paleo meusli or fruit salad for breakfast. In a pinch though, on the odd day you can totally rock this on the go and it will hold you over for a bit till you can eat something clean and delicious. Eating 6-7 times a day is the way to go anyways! Keep that glorious bod fueled, nourished and happy!

1. Not all coffee is created equal! The wrong coffee (those containing mycotoxins) will zap your energy, leaving you lethargic and irritable. This is my absolute favourite. Kicking Horse for life! Blending is KEY here… or it won’t taste the same. Stirring won’t emulsify your cuppa. To get that rich, creamy texture you MUST use a blender.

2. Butter alone does NOT make your coffee Bulletproof. Putting grass fed butter, ghee, MCT or coconut oil in your coffee promotes high energy, fat loss and increases brain function. It also makes the coffee have a better feel in your mouth. I’m personally ALL ABOUT mouth feels. Take that as you may. And on that note, I highly suggest only using grass-fed butter because butter coming from grain-fed animals has a different fat composition. It doesn’t blend as well, doesn’t taste as good, and lacks fat soluble vitamins (which is one of the reasons this coffee is ‘bulletproof’). Don’t use low-fat or butter substitutes!

Why Eggs?

The lecithin in egg yolks are excellent emulsifiers not to mention being an excellent source of protein and micronutrients. Local, free-range eggs are ideal, because with pastured eggs you’re getting the supercharged versions: full of extra choline, vitamin E, vitamin A, vitamin K2, omega-3 fats, vitamin D, and beta-carotene. When I stumbled across some other primal egg coffee recipes and then Vietnamese and Swedish egg coffees, I was sold. I knew I had to dabble with something of my own, putting ole’ Starbucks to shame. (At a fraction of the cost, even with using organic and local ingredients.)

Why Bulletproof Coffee —> Health Benefits

  • Helps you stay in ketosis
  • Accelerates fat loss
  • Promotes muscle gain
  • Boosts brain power
  • Increases mental clarity
  • Bumps up energy levels

Primal Egg and Coconut Mochaccino
Recipe type: Breakfast
Cuisine: Paleo
Prep time: 
Cook time: 
Total time: 
Serves: 1
What You'll Need
  • 2 cups (240 ml) coffee
  • ¼ cup full fat coconut milk
  • 2 pastured eggs
  • 1 tbsp grass-fed unsalted butter
  • 1 tbsp unrefined coconut | MCT oil
  • 2 tbsp raw cacao powder (or raw cacao nibs)
  • ¼ tsp real vanilla extract
  • 1 tsp raw honey
  • Dash cinnamon
  • Pinch of pink Himalayan sea salt
How You Do
  1. Brew coffee using a french press (3 heaping tablespoons of fresh ground coffee per bodum) and steep for 5-6 minutes. Meanwhile, whisk the two eggs in a bowl and set aside.
  2. Once the coffee is ready, dump it in a blender, set it to “low,” adding in the coconut milk and raw cacao nibs. Blitz till all of the nibs are smoothed out.
  3. Then drizzle in the eggs and the rest of your ingredients and whizz agin till frothy! Pour out and enjoy this creamy decadence.


Throwback Thursday: Snow Days

The 1st year we lived in this sweet town close to the water, I had a newborn and a toddler with a husband who toured a lot as a musician, 6 weeks of which were spent in Norway during the dead of said winter. THAT was fun. I thought to myself many a time as I bulldozed my way through the drifts, no way, never again. The next year we hooked up snow removal and the winter was light. So we said to each other, not next year!

But….isn’t it romantic? Isn’t it lovely? All of this snow? Had you pronounced such open-ended questions a year ago, I would have given you the side eye. Living in the north is not for the faint of heart during the winter. With snow that accumulates hip deep you best invest in a snowblower, snow removal service or reaaaalllly enjoy shovelling snow. Or, have teenagers. Or amazing neighbours. People who you let in and share your story with, the good and the bad.

The beginning of winter last year met us with sickness and injury. I had fallen and cracked a couple of my ribs, seriously messing up my arm and hip. My husband had just been diagnosed with chronic gout, was on a cane and had to keep his foot elevated a majority of the time. And because we are neighbourly, and because I share in our stories, our neighbours knew what we were going through. Time and time again, our driveway would be ploughed by the kind souls on our street. I can remember one early morning in particular, when I was aiming to get the kids to school on time and there was no backing out of our garage. Stupidly, I attempted it and got stuck. I began digging my way out …ribs throbbing, mind beginning to melt with frustration. Life just felt like a series of slams and I could not keep up.

I got out of that driveway and my husband and I focused on the hard work at hand. Complete health and wellness overhaul. Lots of relationship ho-downs and show-downs. In the end, our love prevailed and we met each seemingly insurmountable mountain and series of tasks, determined more than ever to get better, get fit and get ahead.

How are we today? Well, for starters, I’m romanticizing over the snow even though my hip is throbbing from falling on an ice chunk tobogganing with my kids (being clumsy, apparently, is something I can’t shake). My husband had his first gout flare-up in almost a year over the weekend, forcing us to completely cease-halt on a fitness program we had begun together. A year ago, something like that would have really gotten him down. It would have kept him from riding his bike to the train station, something he truly loves doing. We probably would have started fighting. There must be something to this personal development and self-care that we’ve been focusing on both individually and as a couple, because instead of going to separate rooms to binge out on Netflix, in attempts to blot out the dark, cold grip of winter, we lit some candles and did some PiYO instead. And we got a little sweat on, we laughed and we just ENJOYED ourselves.

I’m no spiritual guru, but I’m pretty sure we’re onto something. And we do it all for our kids just as much as we do it for ourselves.


Access Your Awesomeness: Women’s Winter Weekend Retreat

A friend and client of mine is doing amazing things as a holistic practitioner and in the realm of work that I do as a Heath and Wellness coach, I’m inspired! Have you heard of Access Bars? I myself don’t know nearly enough about it, but I am eager and hungry to learn more. The science behind energy medicine is something I can get behind!


For those of you who are local and just so happen to be divinely feminine, you are cordially invited to a retreat that Amanda Trudeau of ATC Wellness and her Access partner Darlene Bast-Tindall of The West End Yoga and Energy Therapy Centre, are hosting in February at the Anishinabe Spiritual Centre just outside of Espanola, Ontario!

Ask yourself, when was the last time you felt like you were in the flow and all was well with the world? What if you could have more of that? What if you could learn to operate from Choice rather than Circumstance? What if you could experience more Joy, more Ease and more Freedom in life?

Join us for a weekend (that’s right I’ll be there, hopefully in a capacity that I’ll be sharing more about later! Really excited!) of exploration and discover simple yet profound tools to transform your life, relationships, health, body, career, and more.

PicMonkey Collage
When was the last time you played, laughed, giggled, tried something new or had a child like sense of amazement? We invite you to move your body, play with colour, get crafty and creative. I’m not going to give away all of the details, but be prepared for fun workshops, speakers, deep learning experiences and delicious food!


Wellness Wednesday: Women Who Talk About Money and Self-Worth

firmly rootes
The stats are in and this New Year is definitely full of promise, with equal parts intrigue and challenge! Just the way I like it. The Arrow Tribe, (which is the team that my Beachbody mentor founded), finished #35 in the network out of 400, 000!!! That’s the .01% cream of the crop, and it comes from one of the fastest growing industries, yes … MLMs. In an arena in which there are some who give Network Marketing a bad name, Beachbody shines. It’s a company largely dominated by women, empowering other women to take back their health, how it’s defined, and how we can earn income and help and mentor others; from anywhere we damn well please.

2015 marked many changes for me both personally professionally and with my health. Not only have I discovered a career path that I can merge all of these things together with the areas in which I shine (social media, marketing, graphic design, writing, helping others, healthy recipe development), but I’m growing my own enterprise in one of the only businesses where women make dollar for dollar what their male peers make doing the same thing. Where women talk about money and self-worth, everyday liberation, conquering fears and creating success on their own terms.

I’m proud and honoured to be amongst this sisterhood of badass ‪#‎bossbabes who are genuinely creating their lives by design. It was scary when I took this leap (and continually so) to put myself out there so that I might reach others, like me, who were tired of the struggle: our own self-care on the back burner, our dreams and goals weighed down by the expectation of what a ‘proper’ career looks like according to generations before.

When a series of products are LEGIT changing people’s lives in all of these deeply necessary and powerful ways, passion and fire replaces doubt. Self-confidence is sparked and freedom is possible.

What is your time worth? Your health? Your story? Your family’s security? I come from a history that some might (and have) judge and think I could never make it as a leader, or as a successful businesswoman. I’m kicking those stereotypes to the curb and sharing the very same tools that my mentor shares with me, with the small but mighty tribe of ‪#‎WellWarriors‬ that I am lucky enough to mentor and guide.

Unleash that delicate monster within! It doesn’t matter where you come from, it matters where you go! Below is a little video I share in my Inside Coaching Sneak Peek groups that I run each month if you want to know more about the coaching opportunity is:

What other perks are there to becoming a coach before the end of January?  I am beyond excited to announce the Success Club Trip that Beachbody Coaches can EARN throughout 2016; to be awarded come 2017 … Punta Cana!

Many of you may not know what that means, but basically, it means holding a standard of helping at least 3 people a month in the very same ways we work on our own personal development, wellness and fitness goals. Before I became a coach I didn’t travel very much, although the wanderlust in me is strong. Money, taking time off work, and then since having children, trying to figure out childcare or family friendly options … there were just too many obstacles to make it happen.

Now, less than a year after I made the leap into this helping profession I’ve earned a retreat to St. Augustine Florida that I went on in November, I have $200 left of the $1200 awarded leadership requirements required to earn a cruise to Jamaica + Haiti in March and back in May 2015 (just 3 months after becoming a coach), I was awarded a free ticket to Summit, which our big industry conference in Nashville this July! I share all of this with you because I want you to know that it’s DOABLE. I don’t have any magic fairy dust or unicorn glitter within making me more special in my specialness to achieve these things. DREAM JOB, indeed.

I struggle and have my off days just like anyone else. Now I get to do it alongside others who get me, and accept me and challenge me to succeed and grow. And I do it part-time, from my laptop, while taking care of family, kids and home and pursuing my other creatively professional endeavours. I mentor other women who have full-time jobs and are carving out one to two hours a day to give their Beachbody businesses all they’ve got. Some are single moms who juggle more than I will ever know.

So…Punta Cana, here I come! Who is coming with me? You should be a coach by January 19th to get in when registration opens, lest wait-lists are your jam. Don’t second guess yourself. You’ve no idea of what you’re capable of (I didn’t.) The sky is the limit and a life by design is the life for me. What about you?

Email me today me for more info, or fill out my coach application to hook-up a spot before this dream-trip fills up!


Quick + Easy: Nut-Free Brownies [PALEO]

In the search for a quick weeknight dessert, that can be sent to school the next day as a healthy treat? I was! Luckily, my friend the Baker Babe came to the rescue a while back with this recipe. Except it featured almond meal, so since then I revisited it and experimented a bit and came up with these delicious little suckers.

Again, they are totally 21 Day Fix approved for those of you who give a care, so rock those yellows when and if you wanna! Heck, have an extra one because I said so! You’re welcome!

5.0 from 1 reviews
Quick + Easy: Nut-Free Brownies [PALEO]
Prep time: 
Cook time: 
Total time: 
Serves: 9-12
What You'll Need
  • 10 pitted Medjool dates (blitzed in food processor with a wee bit of hot water until a paste is formed)
  • 2 tbsp. unsweetened apple sauce
  • 2 tbsp. coconut flour
  • ¾ raw cacao powder
  • ½ c. melted coconut oil
  • 1 tsp. real vanilla extract
  • 3 eggs
  • 1.5 c. sunflower meal (pre-food-processor blitzed sunflower seeds to resemble flour)
  • ¾ tsp. g-free baking soda
  • ½ tsp. pink Himalayan sea salt
How You Do
  1. Preheat over to 350 F and grease an 8x8 baking dish with coconut oil
  2. Whizz sunflower seeds in food processor until a rough flour-like consistency is formed (like almond flour), remove and set aside.
  3. Whizz medjool dates with a wee smidge of boiling water in the food processor until paste is formed.
  4. Add coconut flour, cacao powder, melted coconut oil, vanilla, baking soda, salt, eggs and whizz/pulse again until mixed (stopping to scrape down sides as needed).
  5. Pop in the oven for 35-40 minutes depending on the heat of your oven.
  6. These need to set for about 20 minutes after baking as they are gooey and I've found that all paleo baked good need time to set as they continue to cook a bit in doing so. Enjoy!


Turkey and Wild Rice Soup [PALEO]

title When I was a kid, there were few comforts come winter that soothed as much a hot bowl of homemade turkey soup did. With Thanksgiving and Christmas being so close together, bone broth gets whipped up on the regular around here and there’s always leftover turkey from hosting to tend to. This is one of my favourite dishes, hands down, based on nostalgia AND taste.

What’s even better is that I’ve made this low-carb, dairy and wheat free. Paleo if you please, but … more importantly, gloriously full of root veggies that are low on the glycemic index.

Turkey and Wild Rice Soup [PALEO]
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 10-12
This makes a double batch which I like to freeze for a few weeks down the road after the first round of enjoyment! If you want to only make one pot, halve the recipe. Otherwise you'll need two big soup pots!
What You'll Need
  • 2 c. cooked wild rice (cooked separately)
  • 2 c. cubed and cooked sweet potato
  • 4 tbsp. grass-fed butter/ghee/coconut oil
  • 4 tbsp. avocado oil
  • 2 c. chopped onion
  • 2 c. chopped celery
  • 2 c. chopped carrot
  • 2 c. chopped turnip
  • 4 cloves garlic
  • 8 c. turkey bone broth (or any other stock)
  • 2 bay leaf
  • 5 cups chopped leftover turkey
  • 2 tbsp chopped, fresh thyme
  • 1 tsp. kosher/pink himalayan sea salt
  • 1 tsp. teaspoon ground black pepper
How You Do
  1. Prep all your ingredients and begin cooking wild rice and roasting sweet potato in the oven. Toss all prepped and uncooked root veg together in a big bowl and set aside.
  2. In a large dutch oven, melt the butter and oil over medium heat. Add the onion, garlic, carrot and celery and cook about 10 minutes until onions are soft and translucent. Deglaze with white wine. If making a double batch, take out half of the mirepoix and add to another big soup pot.
  3. Add half the turkey broth to one pot and the rest to the other with the bay leaves, thyme and turnip. Turn the heat up to medium-high and bring soup to a boil. Turn heat back down to medium and let simmer for 20 minutes.
  4. Add turkey, cooked wild rice, cooked sweet potato, salt and pepper. Cook for 5 minutes more.
  5. Serve soup in large bowls, slurp and savour! (Freeze the other batch after cooled down!)


A Lot Can Happen In a Year: Our 2015 Transformation

Blog POst Header Template- Watercolour-With Text
It’s amazing how much can happen in a year. How thoughts and patterns and routines can change when an elevated level of self-care, self-love, momentum and drive takes front seat. How dreams can change. How people can change. This past weekend was a biggie. For my both my husband and I in little ways, but mostly for my husband in some big, defining, empowering ways. Trevor and I have spoken about me sharing some of his story with you all today as we’re both firm advocates in Mental Health and Wellness. This doesn’t just encompass nutrition, fitness and personal development. Or career goals. A large part of both our stories, both past present and in what lies ahead in our future, has and always will include a strong focus on mental health. I’ve always been more vocal (publicly) about the mental health part, concerning myself.

#TransformationTuesday: So much more than weight-loss

#TransformationTuesday: So much more than weight-loss

Many of you know pieces and layers of my story, and if you don’t, if you’re new (welcome), you can click the link embedded here. We’re here to focus more on Trevor, my husband today. Because he said I could. Not only that, he felt good about it, in letting me share about his long-term battle with clinical depression. He hasn’t always been so open about this part of his life. This year has been a turning point for him, his confidence and in how he excels in the day-to-day, in so many incredible ways. And in following with the generous, thoughtful, surprising way his colleagues and employer recognized him at his holiday work party this weekend, I too, shall follow suit.

We entered into the weekend feeling rather frisky. Perhaps overscheduled with events and parties, we’re also blessed with great friends who kept our kids overnight so that we might partake in the hotel room that was included with Trev’s company party soiree. For those of you who don’t know, Trev has been a long-time web developer. He’s the senior dude at the firm he works for and when I say we were feeling frisky, it began with aspects a little more shallow than what they evolved into over the course of the night. We felt damn good dressed in our sexiest and finest. Deservedly so. We’ve worked hard in shedding some pounds together. Usually, I would have a lot of anxiety leading up to such an event and agonized over what to wear. Silly to some, perhaps – but it’s the truth. I wasn’t comfortable in my body and I felt like crap. My panic attacks in social settings were debilitating and painful. I never knew when one was going to happen. This past weekend was the first time (in a very long time), where none of that happened. Does it all revolve around my weight-loss? Nope. But it sure hasn’t contributed to me feeling MORE crappy.

2014 and 2015: Side By Side. Liking The Changes.

2014 and 2015: Side By Side. Liking The Changes.

You see, we’ve BOTH been working hard on our nutrition and fitness over this past year, not just me. But I’m the coach, so I share in my journey. I don’t talk about Trev’s much. But the man deserves some kudos! He’s lost over 40 pounds and the REAL cause for celebration is that he’s been off of his meds for going on a year and a half now. The major contributing factors to this combined transformation has been the tone that I’ve set in what we eat at home sure, but the brunt of the work has been all him. He wakes every day before dawn rises, blends his vegan chocolate shakeology, and hops on his bike to the train station. Every dang day, he rides to and from that station. Every dang day he blends up his superfoods. Not only that, he’s really cut down on his meat intake with the diagnoses of gout that he received last December. And beer … as opposed the nightly event that it was, it is now something he only treats himself to a couple times a month. (Beer – alcohol in general – and meat are the biggest triggers to a painful gout attack.)

He is far from strict with his diet. He likes his snack foods at work, (which became glaringly apparent as he was presented with a ‘quilt’ made out of the snyder snack things he crushes while coding. Yea, his colleagues collected them in secret). When I first became a Beachbody coach he was skeptical. About all of it. About it being an MLM company, the cost of shakeology (he used to be a meat and potatoes dude who would scoff at the word ‘superfood’ or ‘supplement’.) As a few months passed and he watched how I was transforming in all of these intricate ways, (weight-loss, increased confidence, rocking time management, diving into personal development, building community and helping others, building income and mentoring other women), his interest became more than piqued. He, like no other – knew how I struggled. He knew that what was happening for me was LEGIT. Soon enough, he was crushing his own daily shake upon the approval of our Naturopath who had prescribed him to a generic protein powder shake anyways when he had to go completely vegetarian, (back in the beginning of 2015 for a few months).

King of the Snyder Snacks

King of the Snyder Snacks

***AGAIN: I do not tout that shakeology is a meal-replacement or a miracle product. It’s simply a quick way to get dense hit of nutrition for those we see and reap the benefits of having as such in their lives. Increased energy, more time to think about food and snacks (TRUTH), hauling one’s ass out of bed, etc. Trevor is a prime example. Much like me, the man loves his food. But what’s changed for us in the past year is that we are eating much more regularly and healthfully. As in 6-7 times a day. So no, we aren’t only eating 3 big meals a day and replacing one of those with shakeology. He’s not big in the kitchen as I am, and mornings are rushed. His morning shake gives him the natural boost of energy and nourishment his body needs to get out the door. Whole foods are embraced and consumed but a mere couple of hours later. 

You guys, in all of the (many) years that Trev and I have been together, never have I seen him with such drive and determination. Not just in how he manages his career, but in his own health. The common thread that ties all of this together is that which we’ve weaved in partnership. US. We’re doing it, we’re making these changes, we’re creating new habits and routines TOGETHER. We lift up and support one another and even I myself am surprised with where these changes have been taking us. Our relationship is stronger, of course. This is just a natural side-effect, yet perhaps the most important one.

XXL (2014) to L (2015), Reigning Supreme

XXL (2014) to L (2015), Reigning Supreme

Listen, we’re far from perfect, we still have our struggles. Depression still rears its ugly head for Trevor now and then, but nothing like it used to. We firmly believe that it’a combination of all of the changes and attention to personal self-care he/we have implemented into our lives that contribute to more joy trickling into our lives on the regular; rather than struggle, stress, and strife. I don’t have to go into great detail explaining that exercise is commonly used to combat depression, as are natural supplements, attention to nutrition and eating specific combinations of food to keep serotonin levels in check.

Oh, and not to make it a side-note or anything, but Trev received more than a ‘Snyder-Snack-Quilt’ on Saturday. He was presented with a generous bonus to compliment being chosen as, ‘Rockstar Employee of the Year.’ A first for the company, something inspired right from the very depth of creativity and unique badassery that is Trevor. Once upon a time ago, he was musician who toured extensively as the bassist for an amazing band, and held down his own web development business. A couple of years ago he decided to take the great offer he received from ITS Dispatch, (the company he currently works for), for financial reasons and because it was just too much juggling. And he missed his family. He was away a lot. Anyways, the company knew this, and thus, the ‘rockstar’ addition to the company’s employee of the year award. This is SUCH a huge change. When he was touring, he did contract work for a company that constantly devalued the importance of family and pushed him way too far over holidays, and had the nerve to consistently drop subtle (and not so), subtle hints about him cutting his hair and shaving his beard, such things that they considered ‘unprofessional looking.’ Uhm, he worked FROM HOME then. I digress. But I just thought it was important to put that out there, because yet again, there goes Mister Trevor Mills, squashing stereotypes about what a person with clinical depression can and can’t be successful at, and how a man should look in order to be considered professional and successful. BOOYAKA.

My whole point with that little tangent is that this company is so damn cool for recognizing Trev’s unique way of functioning, that they granted him permission him to bring in his bass to jam out on when wading through difficult code, and a PIANO to tinker on as well. I mean, C’MON. Something tells me I’m not the only one who thinks he’s incredibly inspiring. I thought you all might too.

Tis' The Season

Tis’ The Season

What’s on the horizon for this crazy couple come 2016? We’re going to begin doing Beachbody’s newest program together, The Masters Hammer and Chisel (beginning in January!) to see how far we really can take this whole bonding through elevated self-care and personal development thang! You can totally join us if you want, but I can’t promise we’ll behave. (And if Hammer and Chisel isn’t quite your jam, I have a bunch of other workouts I can offer you or we can build you a custom hybrid schedule!) Click down there to get plugged in for January immediately, or email us: to connect over a virtual coffee and find out more. You can check out some of my client testimonials and reviews, here. 

hook me up All photos courtesy Laura Rossi Photography!

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