Love How You Eat

Learning about our behaviours around food and how to optimize our decision making capacity around foods we love and those that are healthy is key in crafting a balanced relationship with food.

How to Shed Your Winter Coat


It happens to all of us north of the 49th parallel, we spend the better part of the winter months cozying up in front of a crackling fire with a glass of pinot noir. When we finally ‘get sick of all this cold weather!’ we book a trip to Mexico, Hawaii, Dominican Republic…

We notice our favourite jeans have gotten tight, we get on the bathing suit train, spend an hour on the elliptical and fill our shopping carts with low fat x, y, z – RIGHT?! We are motivated and ready to rock a bikini in three short weeks. Most of the time our results are less than impressive and we experience a severe decrease in our quality of life to get them!

As a trainer I see this time and time again AND have even fallen into this trap myself! This year, as you resolve to shed your winter coat, try this instead:

STOP putting all your focus on the end goal and START focusing on what you can do NOW

  • Add short duration, heavy strength training to your routine, even just 20 minutes. Aim for 3-4 sessions each week. Lift heavy enough to get to fatigue. If it doesn’t challenge you, it doesn’t change you!
  • Get breathless and burning in your cardio sessions. Sign up for a cycling class, run the stairs, monitor the intensity so you are challenged.
  • Focus on TODAY, not tomorrow. What can you do today that will get you closer to your goal? Ok, now do it.

Avoid blanket restriction. No wheat, no soy, no dairy – you get the picture. Listen, I am not saying the former doesn’t get results. Consider there is a way you can get results AND enjoy yourself at the same time. Radical, I know. 🙂

  • Eat more volume foods – foods that take up a lot of space on your plate and in your stomach yet are relatively lower in calories and take longer to consume (think: fibre + protein) leafy greens, cruciferous veggies, chicken breast, salmon, eggs.
  • Exchange any drink for plain ol’ water. Drink it before your morning coffee and sip through the day.
  • Eat a small treat every 2-3 days. This practice is known as pre-emptive treating. This prevents all out binges, maintains your sanity and therefore the sanity of your friends and family too.

If you feel like going into March like a lion and out like a lamb is the current path you are on, let me help you! Outsource the motivation and planning and join our 30 Day Challenge. I would love to work with you this April.

Lana xox