Estrogen Awareness

Can too much estrogen increase your body fat???

In short, YES!!!

Estrogen is a naturally occuring hormone in the human body. Unfortunately, when we have too much of it present it can affect us negatively in many ways. Estrogen toxicity has been linked with prostate and breast cancer, increased body fat storage, decreased sex drive, infertility, decreased energy, irritability and decreased detoxification among many other things.

So how can you limit your estrogen exposure? There are many different ways, but here are some that give you the biggest bang for your buck.

1. Increase your fiber intake! Fiber is one the most under rated nutrients. The RDA for fiber is ~25g for an average individual. A recent study showed that less than 3% of individuals were meeting the RDA for fiber on a daily basis. Where does fiber come from? Cruciferous vegetables (broccoli, bok choy, cauliflower etc.), flax seeds, chia seeds, fenugreek seeds and many grains will also contain some fiber (grains aren’t recommended due to high omega 6 ratio which increases inflammation). If you can’t get enough fiber from food sources look at getting a natural fiber supplement that contains little to no psylium fiber.

2.Take a probiotic! Probiotics also help to improve the gastrointestinal culture. This helps more estrogen to be eliminated from the body and prevents it from being re-absorbed and used by the body again.

3. Ensure your magnesium, b vitamins and vitamin D are all at adequate levels. These vitamins all play a role in detoxification.

4. Avoid exposure to xenoestrogens. Xenoestrogens are chemical compounds that mimic estrogen in the body. They are found in MANY different places. Plastics in general will have huge amounts in them, so avoid plastic lunch containers/bags (use glass instead), avoid plastic bags, receipts, and water bottles. Beverage cans can also contain BPA as a lining, so be aware! Xenoestrogens are also found in a lot of our cleaning products and personal care products. A great way to check the exposure levels is to go to and search the product database. It will rate each product based on contaminants.

5. Decrease body fat! The more fat you have, the more estrogen you produce, the more estrogen you re-absorb, the more fat you store! It’s a vicious cycle, but by breaking it and losing fat you will produce less estrogen and ramp up your fat loss efforts.

Online Training starts Monday!!

Are you looking for motivation but can’t make it to the gym regularly?

Do you go to the gym but get bored or aren’t sure if you are doing the right things?

Join me on January 9th for an online exercise group support program! I will invite you to be a part of a private group on Facebook and will post info and exercise videos for you to complete at home on your own time for 6 weeks! Get in for the inaugural class for only $100, 3 video workouts a week and so much more!

Fill in the gaps of your current exercise routine or start brand new with me!

For more info, email me at

Coffee, My Friend…

Oh how I love coffee. I love smelling the beans going through grocery aisle, I love the aroma that fills the kitchen as I brew it, I love how it makes me feel so comfortable and secure as I sip it lowly at the perfect temperature during my morning routine, so you may ask why I decided to stop drinking it!

It is truly amazing how in tune with my body I am when I make a conscious effort and the short story of why is that I don’t like the way it makes me feel long term. Yes I like the short term buzz where I feel like I could conquer the world (yeah you know the feeling), but after taking it out for a few days it was so clear how I actually felt while it was in my system.


Yes I guess I could just ignore it and keep consuming as I was when sugar or wheat makes me feel bad, it really doesn’t take much to give in to temptations and things that make us feel good- this is what our society has become-from electronics, to food, to booze, to trips, to anything that we want to justify in one way or another….but this is another topic for another day! I decided to stop ignoring the reactions and feelings I had while consuming coffee (3+ years straight, only breaking when I was pregnant, but even then I wasn’t 100% clean!)

As I had mentioned in my last blog, I had a cup of coffee after a few days break and my insides hurt a lot, so I researched what coffee does to the body. Here’s what I found and can attest to be true!

1. Coffee increases acidity– specifically hydrochloride acid. The more coffee on an empty stomach especially, raises HCL levels expontially, which breaks down the lining of your stomach and intestines. In the detox, they talked about restoring the alkaline/acid base- basically counteracting high levels of acid or HCL. Because HCL goes into overdrive while drinking coffee, the body slows or temporarily stops producing HCL on its own, which could lead to undigested/unabsorbed protein going through the intestines causing gas and uncomfortable gut! (Tea, sugar, tobacco, alcohol and fried foods can have the same effect by lowering the body’s ability to produce adequate amounts of HCL to properly digest food).

2. Coffee acts as a laxative. Most people can attest to this, but not as likely to admit it. The problem with this is again sending food through to the intestines prematurely causing gas, inflammation and bloating -note that decaf has the same effect.

3. Coffee acts as a diuretic.  It flushes the kidneys causing loss of minerals and nutrients leading to dehydration. When this happens your body needs water, but most people mistake this with hunger and snack more and more, leading to weight gain. In turn coffee affects your kidneys ability to absorb magnesium, calcium, zinc as well as other important nutrients. Magnesium being one that helps with muscle recovery and sleep.

4. Increases stress levels– including cortisol, epinephrine or adrenaline, hence that I can do anything feeling! So why is this bad? The elevated levels in the fight or flight response increase heart rate and blood pressure for longer periods of time taking blood away from where its needed like digesting our food. It can also excrete B vitamins essential for stress and anxiety management.

Among other things, coffee can be an irritant for those with heartburn, irritable bowel syndrome, colitis, Crohn’s, ulcers and gastritis.

So before all you coffee junkies disregard this and assume it doesn’t affect you the same or if you have these symptoms but don’t want to stop drinking it, try to keep it to a true cup a day, not on an empty stomach and starting other stress management techniques- but know this doesn’t solve or prevent coffees effects on the inside.

Since I miss the security that a warm cup of Java gives me, I looked for an alternative. Some sites suggested reducing, then decaf, then tea, none of which I thought would solve my issues with coffee, and also not to say that i will never have another cup of coffee again! I finally came across a coffee alternative called Teeccino. Made from natural herbs and ingredients, but brewed like coffee. They sell a wide variety of flavors, so I am assuming each person will think differently on how it compares to their coffee. Mine is in the mail shipped from as its mostly sold out of Canada of course! I thought I could try it before this was published to give the lowdown, but still waiting for it.

Overall I feel a lot less stressed with everyday things, I feel like my mood is fairly even steven compared to what it was before. No need for afternoon naps or a second coffee because I can’t make it through a normal day. A huge plus of taking coffee out is I can wake up normally no matter how many hours of zzz’s, as opposed to dragging my heavy eyeballs out of bed in a grumpy mood and telling everyone to wait until I had my coffee! Feeling no anxiety or jitters, overall feeling really healthy. I know most people are not going to quit coffee, but thank you for listening and to be aware. If you do want to quit but aren’t sure how or just need support, contact me. Its worth a couple days of bad for a lifetime of good!!






3 Day Detox- The Good, The Bad, The Ugly

Day one of Hungry for Change Detox went really well. Ok ok it went alright…well it wasn’t awesome, but Day 2 was the worst so it made day one seem so much better! Taking out Sugar, Carbs, Caffeine and Grains in a day affects the body something fierce! I enjoyed each meal and made a couple alternatives as I didn’t have all ingredients yet (note be fully prepared next time!!).

Starting the day off with a lemon water with grated ginger in it was wonderful. I warmed mine as I love hot beverages in the morning. Next I threw celery, cucumber, kale, an apple, parsley and lemon juice in my vitamix with some water (too much on the first day) and chugged that down with a straw! It was pretty grainy or fibrous, but not bad taste wise. imageThe next morning I added the spiralina (a plant based protein), and wheatgrass to the morning shake and well it made it more green!


I was starting to feel hungry by 1030 and ate many carrot sticks, celery and cucumber as I shopped for soup ingredients. Energy levels were still good after my green salad. I didn’t have Nori (sea veggie) day one and found it made a difference adding it day 2. I really enjoyed the mix of flavours in this sushi salad.

So mid afternoon 2-4pm was the toughest, I was tired day one and two, I had brain fog- my husband and clients can attest to that!! And I was a little irritable and grumpy, I ate my nuts for my afternoon snack but I think I pouted the whole time! By day 2, 2pm I was wanting a coffee so bad, I knew it would clear the fog and allow me to get some things done as opposed to lying on the couch while my daughter jumped on me! But I declined it and continued with the detox. I was feeling a bit better by dinner, which gave me some hope! The dull headache subsided slightly with Advil and I had the soup that I had made in a big batch on Monday. I was actually feeling full, no big food cravings. Lastly on the food for day one and 2, the dessert that sold me on this detox was a nice filling snack before bed. I had put a few tablespoons of chia seeds in organic coconut almond milk and I added vanilla and a sprinkle of cinnamon to sweeten it instead of the maple syrup as I knew the sweetness would be too much for my craving brain. Besides the texture, the chia pudding was really good. I won’t tell you what the texture made me think of, but I needed the calories, so I put those thoughts in the background! I finished my day with a camomile lavender tea that made me nice and sleepy! Only recommendation on this one is drink it earlier rather than later because you will be sleepy but your bladder will be full! Day one and two done with fatigue, brain fog, irritability and some complaining but all in all not too bad!

You may have caught on by now that I didn’t mention day 3…Well it ended up being an extension of day two and I couldn’t stand it anymore! I wasn’t craving bad sugar, but I did feel my blood sugar was dropping a lot hence the lethargic state, so after my lunch I caved and brewed a cup of coffee. I drank it for its warmth and security, but it didn’t give me that, it gave me intestinal pain and um…gas. But my mind was back I powered through a workout and got some work done. Although I wasn’t happy with the taste of the coffee or the side effects, I was happy that there was no longer a lag between thoughts and actions or words. After my workout I had a banana with my almonds and continued with the remainder of the detox, and although I had the tea, the coffee kept me awake longer than I wanted. I knew at that point I needed to rid of coffee, the gas pains and bloating we’re one thing but the false extra stress on my adrenals was another.

That night I started researching coffees effects on the digestive system and body as a whole and was somewhat shocked at what I found out. Although when looking back at my coffee career especially the last couple of months, it all made sense. I am going to discus this more in my next post as I think it will have too much good info and stories to include here!

As I wrap this up, I want to expand on my results and opinions of this particular detox and detoxes in general.

1. This detox was just what my body needed, I can say no to sugar on day 4 and 5, I am not starving every second of the day anymore and can proudly say I am not addicted to caffeine anymore. I hit the reset button and feel alive and more like me.

2. I will continue to eat healthy, starting my day with lemon ginger water and a green smoothie. I like feeling so high in nutrients early in the day. I have the motivation to eat healthy again.

3. Adrenal fatigue has subsided, I don’t feel like I need coffee for energy. My body is able to deal with everyday stress better now as it is not overloaded with cortisol.

4. My brain is clear and better able to focus. It’s jumping around (as much) and is not groggy or foggy.

5. I am waking up so much easier even if I get a few hours less sleep.

Cleanses or detox give the body and mind a chance to freshen up, release the sludge build up, give your organs a rest if they have been in overdrive, and can help your overall well being. It can help boost the immune system, create healthier habits and get YOU back!

January Detox

After the holidays is a fantastic time to hit the reset button.  If your pants are feeling tighter and the sludge inside feels like its staying, its time to break some old habits, start some new ones.

During and after Christmas Break, I was feeling addicted to sugar, white starchy carbs and coffee. I knew it was an addiction when I tried to control it, but sadly found that it was controlling me again! It has been a few years since I felt this out of control with eating and for the reasons that these foods affect me, I just couldn’t snap out of it and it was slowly spiralling out of control. So I looked to what has worked in the past, a detox of the foods that my body couldn’t process anymore.

I was looking for a new one from my last detox as I knew what I felt like on it and my mind unconsciously was saying no don’t do it again! Our bodies respond to change- but they love consistency if that makes sense. Hence why if you want to change something about your body, you need to stop doing the same thing over and over!image

I searched and found this 3 Day Detox from Hungry for Change. I liked it in comparisons to the Dr. Oz one for a couple reasons, one was that it was with real food not just shakes (although the Dr. Oz one had real food, just in smoothie format), it took out fruit sugars as well not just processed sugars, and it had a dessert! Seriously having a dessert in a detox sold me!

Lastly today I want to go more into why I choose to do this and what my goals are from it. So my first goal was to break the sugar cravings, I wanted the power to say no to sweets again, I wanted the motivation to eat real food again, not just coffee and snacks. I also wanted my energy levels to stabilize. I felt like I needed coffee to function and because of later nights was having more and more of it. At times I was angry and felt like my adrenals were in overdrive. I needed this to stop. My last overall goal was to continue eating and feeling healthy after the 3 days were complete. So on Monday I started the 3 day Detox and today my brain is clear and I am able to share my experience and hopefully inspire others to make a change. Stay tuned for the journey through the 3 days and my findings!

A Little Inspiration

Hello Fitness world! Wow what a year!

I have been recently reflecting back on this great group of clients I have had the pleasure to train and help change their lives. In my reflection, I cannot say I have been more proud. The motivation and dedication has been refreshing this past year with a few standout moments that I would love to share with you all so we can celebrate together. And too many to include them all here!

After completing her first Bootcamp classes being barely able to complete 5 clean push-ups, huffing and puffing, and carrying some extra post partum pounds, Robin kept striving past new fitness levels, challenging and motivating herself with her goals in mind. She completed races in great times, tightened and toned her entire body, learnt portion control and healthy clean eating habits, surpassed every physical challenge I threw at her during our private sessions (many she thought me insane to think she could do more than 1 repetition!) and learnt how to feel healthy and listen to what her body needed. I am so proud of Robins weekly and daily dedication to workouts and eating, you came a long way this year girl!

Sara completed a year of Bootcamps which she let me know was the longest she had committed to any fitness regime thus far. But she wasn’t ready to end that streak, after a few months off with a back injury, we started private sessions tailored to strengthening her back and getting some lazy muscles activating. She committed week after week and was feeling better and stronger every day until she shocked herself doing over 15 push-ups straight (not originally her strongest exercise!) and going to the gym 3 days a week on top of 3 days of strength training. Despite a lot of mental battles of not thinking she deserved it or could do it, she trusted me and herself and pushed past it to a healthier her! Great work Sara, Keep it up!

I am most proud of my 45 plus group. This is the hardest age to start building muscle tissue, the hardest to undo 45 year old bad habits, the hardest to lose weight (especially with hormone changes), but each of my clients over 45 has proven to be not the hardest to motivate any change. They have fought all odds to make healthy and positive changes in theirs and their families lives.

Sue couldn’t be a better example. She came to me about 16 months ago sick of feeling the way she was. Sluggish, anemic, lethargic, not like herself. She said to me, “this is not me, but I don’t know how to get me back.” She promised to do anything she could not to feel like this again, especially with her 50th birthday in a year. She had her physical goals as well and those pair of capris that she couldn’t even pull on anymore. After completing my 12 week challenge to change program, Sue lost 12 inches from her measurements and dropped a pant size, her energy levels were great, and she was able to perform many difficult exercises with more ease than first starting. She has continued this past year in Bootcamps and her results have been amazing. She has transformed her body and now looks Amazing at 50 and can blow some 20 year olds out of any fitness challenge! Needless to say she can get on those capris And do them up!
She recently introduced me to her daughter with PCOS whose health meant more to Sue than her own. She started this journey with hopes to help her daughter live healthier within her condition and has again gone above and beyond. With her daughter in the 12 week program, Sue helped with some of Robyn’s meal planning and recipes to get her on the right track and Robyn flourished losing over 20 pounds in 7 weeks and over 11 inches. With her whole life ahead of her, she has a tool belt of successful options to keep her on track. I just recently received a reassuring note from Sue, “Two years ago I was anemic and well on my way to the typical peri-menopausal woman ….44-50-48 (Or something apple shaped anyway).

This morning after my wonderful outdoor workout – all in sets of 50 I might add – I did several handstands and a few cartwheels!!! I have not done a cartwheel in more than 20 years and the last time I did I pulled a muscle lol. I can hold a handstand for at least 20-40 seconds. Next time I’ll have someone time it. Imagine that….50 is NOT old 😀

Have I said thank-you?!?”

In return to this question, I want to say thank you to each client who entrusted in me and my sometimes quirky methods! Each and every one of you that has passed through my care over the past 9 years has helped me learn and improve and given me daily inspiration to continue to do what I do!
Thank You!