A lot of people go into their weight loss journey focused on what they need to cut out, and what kinds of workouts they need to add. This episode dives into the advice I give to my clients when we start working together. If you're tired of yo-yo dieting, cutting out your favourite foods and feeling deprived, this episode is for you.

When I start working with a new client we always talk about stress. Why? Because many of us cope with stress by eating, drinking or doing things that don't always align with our goals. Hello binge eating, watching too much tv, skipping workouts and ordering takeout. If you're someone who catastrophizes things like me when you're stressed, this episode is for you.

When you tell someone you're going to have kids or "try for a baby", the advice starts to roll in. Do this, don't do that. I often just smiled and nodded and held on to anything I thought was super cool, or I hadn't heard before. But to be honest, I didn't get much of any earth shattering advice. In hindsight though, I'm surprise that no one talked about how important communication with your partner is and will be, once baby comes. Perhaps it never came up because Vitali and I have been together for nearly 17 years? But 4 months into having a baby, I can tell you this is more important than all the baby stuff you buy, what you put in your hospital bag and how you deliver your baby. Maybe that's just me though.

In my early 20's I use to believe "we all have the same 24 hours in a day" and that developing healthy habits, working out and eating well were just about discipline. Now that I'm closer to my 40's than my 20's, I feel very different. over the last 8 years I've worked with 100's of women, and while I know discipline and "motivation" can get you places...there are often benefits and "privileges" that people tend to overlook.

If you're postpartum and struggling with weight loss this episode is for you! I dive into some of the not so obvious reasons that breastfeeding can make weight loss more difficult.

Did the number on the scale creep up after the weekend? I get it, I've been there myself. I'd get on the scale, get upset and then think about what to cut out, how many salads I'd need to eat and how many extra workouts I'd need to squeeze in. Now, as a certified nutrition coach and personal trainer my advice is a bit different. Tune in to find out what I recommend my clients do and what I remind them!

As a certified nutrition coach I've worked with clients who have done low carb, keto, paleo, weight watchers, noom and so many others. If you're someone who is familiar with yo-yo dieting or are trying to figure out the best diet to try, this episode is for you!

Some real talk about postpartum life as a new mom and some tips that are helping me survive!

Back in November 2023 I gave my birth to my daughter Maia. This episode dives in to my birth story, how it went and what was different or harder than expected. It's a tad emotional, but above all it's real and raw. Everyone's birth story is very different. So if you are expecting please know that your story will be your own and also, you are stronger than you know!

With a new year ahead of us, a lot of us set goals and resolutions. I'm personally not big on new year resolutions but I did set some goals. However, I also decided to do something differently when it came to these goals, and I think it's going to make a big difference. Let me know what you think! Follow along Instagram @justget.fit

Struggling with motivation? THIS IS FOR YOU! Personally, I think motivation is highly overrated. Too often people try to rely on motivation to get things done, only to give up when the motivation runs out. You’re going to have hard days, hard weeks and tough months..but focusing on consistency, healthy habits and doing your best will get you further ahead then only showing up when you can give 110%. Sometimes all you’ve got is 50% and that okay!


If you're someone who is struggling with balance when it comes to your workouts, this is for you! I know how finding the perfect workout split and sticking to it can take up a lot of headspace. Am I doing too much cardio? Not enough? Should I be lifting more? But I really enjoy running? Let's dive in!

I started my online fitness journey nearly 8 years ago. Prior to that, exercise and I had a rocky relationship. I really only ever worked out to lose weight or in preparation for an event or trip. While my journey 8 years ago began just like that, it has evolved so much over the years. This episode is dedicated to the 10 things I wish I'd known when I started.

"Do I really need to meal plan in order to be successful?" Firstly, I want to point out that meal planning can look different for everyone. For some of my clients it means planning out every breakfast, lunch, dinner and snack, because that's what makes them feel successful. For others, it means planning ahead to buy enough protein and veggies to get through the next 4 days and throwing things together as they go. Meal planning doesn't need to be rigid or inflexible. But, I will share some reasons on why I think a lot of us can benefit from even a bit of planning.

An episode of a difference kind! After announcing I was pregnant I asked those of you who support me on Instagram if you had any questions! This episode dives into the most popular questions I got. The purpose of the episode is simply to share my own experiences with pregnancy thus far because it's definitely been a wild ride!

One question that comes up a lot, especially during the summer is, "Can I lose weight and still consume alcohol?" The quick answer is yes. That being said, there are quite a few factors that I think play a role in making that a reality, or in helping you to actually feel your best all summer/year long. Curious what these things are? Have a listen!

In this episode, I'll be discussing why sleep is important in reducing snacking habits, and feeling better and more motivated! Did you know that a lack of sleep can lead to increased snacking and unhealthy eating habits? Research has shown that individuals who are sleep-deprived tend to consume more calories, particularly in the form of snacks, than those who get enough sleep. So why does this happen? When we're sleep-deprived, our bodies produce higher levels of the hormone ghrelin, which increases appetite and cravings, and lower levels of the hormone leptin, which signals fullness and satiety. This hormonal imbalance makes it more difficult to resist the temptation to snack and can lead to overeating. Moreover, lack of sleep can also lead to decreased willpower and impulse control, making it harder to resist unhealthy snack options. Our bodies also tend to crave foods high in sugar and fat when we're sleep-deprived, as they provide a quick source of energy. But it's not all doom and gloom! Getting enough sleep can help regulate these hormones and decrease our cravings for unhealthy snacks. So next time you find yourself reaching for that bag of chips late at night, consider whether you've gotten enough sleep. Prioritizing sleep is crucial not only for our overall health and well-being, but also for our dietary habits.

Do you currently have a weight loss goal and aren't sure how to measure progress in a way that doesn't leave you discouraged? So often people get discouraged, second guess themselves, is anything really happening? Or, they're quick to glaze over changes that don't lead to immediate results. Sound familiar, have a listen.

Once clients start to see and feel changes in their clothes, energy levels, or the scale...they tend to start worrying about losing progress. How do I maintain these results? Here are my top tips on maintain progress and what I do to maintain my weight (give or take a few pounds) all year round.

Talking about the transition from grade 3 teacher to online entrepreneur. This episode dives into some of the things I wish I knew before I began my business. Questions to consider before quitting your day job and answering some Q&A from my Instagram stories!