You do it every day, multiple times a day, and you hardly notice when you’re doing it – but it’s one of the best – and easiest – ways to improve your cardiovascular health.

We’re talking about walking, of course.

This simple, everyday motion is one of the best ways to get your 30 minutes of daily exercise in, while also taking some much-needed time for your mental and emotional health.

Many people believe they need to be sweating at the gym, lifting heavy or running sprints to maintain a healthy body, but studies show that half an hour of walking every day can increase your cardiovascular fitness, strengthen your bones, reduce body fat and even boost muscle power and endurance.

When you think of strength training, you may have images of heavy weights and muscle shirts pop up in your head. Weight training has often been associated with getting big muscles and bulking up – but in reality, it’s so much more than that. Strength training is an optimal way to get into shape, get stronger and build endurance.

When starting your journey to a healthier lifestyle, it may seem like you need to do a big overhaul in your lifestyle and that can be overwhelming. But it doesn’t have to all be big changes. There are small and simple ways you can adjust your lifestyle to yield big results. Check them out below and incorporate them into your daily routine!

The age-old adage “bigger is always better” definitely applies to many things – pizza, for example. But when it comes to where you’re working out, there are tons of reasons why going for a smaller, more boutique-style gym is the way to go.

You may have heard the term “holistic” before when talking about alternatives to traditional medicine – but did you know that the holistic approach extends to nutrition as well?

Thinking about skipping your post-workout stretch session? No way! There are so many benefits to mobility training – including happier and healthier muscles and joints.

There’s no easy way to say this, but there’s no shortcut to losing body fat. But the good news is the method to achieving that goal isn’t complicated – it takes time, patience and dedication, but if you can stick to some basic guidelines, you will see results.

The reasons to hire a personal trainer may seem obvious – they get you in shape and help you reach your goals. But there’s so much more a personal trainer can offer to complement your fitness journey that goes beyond barbells.

Somewhere along your fitness journey, you’ve probably heard of the 70/30 rule – which states that weight loss is 70 percent the foods you eat and 30 percent exercise. While the numbers can vary from person to person, the fact is that your nutrition plays a huge role in the success of your health and wellness journey. A nutrition program is a great way to ensure you’re eating healthy and balanced meals that align with your goals and complement the work you do at the gym. Read on for the top five reasons you should invest in your health with a five-week nutrition program from House of Trainers.

Consistency and dedication are two things that will help you when it comes to fat loss/weight loss. It's important to find a fitness and nutrition routine that you can maintain for longer than a few weeks. Learning how to eat healthily isn't easy but I can assure you it's worth it because once you see results it becomes addicting.

Cauliflower-crusted pizza, alfredo spaghetti squash and chickpea chocolate brownies are all great food hacks to enjoy in moderation but when looking for long-lasting results you'll want to keep it basic. Turning foods you LOVE into “healthier” versions should still be kept in the 20% moderation zone. I always suggest keeping nutrition simple while you educate yourself on what your body needs.

"Do I need to eat the same thing every day?"

No, but being consistent with eating whole foods 80% of the time and allowing for 20% moderation (those recipe hacks you are dying to try) is a good idea when looking for results. Keep your meals consistent with a variety of protein, healthy fats, healthy complex carbohydrates, fruits and vegetables and limit sugars and processed snacks/foods.

Here are 3 recipes that can help you with fat loss/weight loss

Lemon Pepper Chicken Breast (x4)

Marinade your chicken breast with the following 2 tbsp. of olive oil divided and 2 fully squeezed lemons, then add sea salt and pepper. Keep in the fridge until ready to cook. Cook at 350 for 25-30 minutes or until the thermometer reads 160 F. Pair with asparagus + feta salad (https://www.instagram.com/p/CN8ZHaHDhBY/?utm_source=ig_web_copy_link)

Turkey or Chicken Meat Balls (makes 12 medium size ones)

Add 1.5 lbs. of ground turkey/ground chicken, nutritional yeast, Italian seasoning, 1/2 onion diced or grated, 2 cloves of grated garlic, 1 whole egg, ¼ cup ground oat flour, sea salt and pepper. Mix all ingredients in a bowl. Line a pan with parchment paper and roll out 12-14 meatballs. Cook at 350 for 20-25 minutes. Pair with green beans and sliced yams tossed in 1-2 tbsp. of olive oil and sea salt and pepper (https://www.instagram.com/p/CMVliSwjJ5Z/?utm_source=ig_web_copy_link)

Lemon Cod (x4)

Add cod to a pan and squeeze 2 full lemons over top. Add paprika, cayenne, sea salt and pepper over top of the fish. Cook at 375 C for 20 minutes. While the fish is cooking heat olive oil and add onions to a pan with sea salt and upper. Add cayenne pepper and cilantro and spinach. Cook until spinach is softly cooked. Add cooked rice and spinach mixture together top with cod (https://www.instagram.com/p/CMS3AJQD6BF/?utm_source=ig_web_copy_link)

With the closure of gyms, we can feel lost mentally and physically without being able to work out. What can we do to feel our best selves during these next few weeks without a gym?

It’s like you’ve heard me say the following before, but nutrition is the foundation to seeing results. When I educate and help people become the healthiest versions of themselves, I ask them to remove the gym their first week and focus solely on their nutrition. In all the success stories I’ve had with people, I get them to take the stress away of doing it all at once. We are designed by nature to think all or nothing, but I am here to help you understand that taking things one step at a time will actually help you with long-lasting results. Here are three things you can do to get started on your nutrition goals.

1. Have a plan of action with your nutrition. DO NOT WING IT. This has never worked for anyone in the past. If you are entirely new to knowing what you need nutritionally, you will need to seek out what is best for you to see results.

2. Set small obtainable goals that you can achieve weekly. You will feel successful when you hit those goals. Making goals like “hitting the gym five days a week and being perfect with nutrition” will be close to impossible to achieve. Instead, focus on your nutrition being 60% to start and moving your body daily (which could be a walk).

3. Ask for guidance when starting. It can be overwhelming to do it on your own. Most people who have been successful with their health journeys will tell you they had a coach, mentor or trainer for them to see their true protentional!

As we leave 2021 behind and enter a new year, ask yourself if you are shedding all the things that have held you back from seeing results. Get rid of your excuses and start what you need to do to see the best results in 2022. Let 2022 be YOUR year in fitness and health.

If you can even believe it, Christmas is ALMOST here, and right after that, it will be 2022. I think with the pandemic and everything going on in the world, a lot of us forgot to focus on nutrition and fitness and were waiting for things to go "Back-To-Normal," and then, back to normal just didn't arrive. 

So, until we wait for "normal" to return, it's time to lace up those runners, plan those meal plans and get our fitness back on track! Here are my five things you MUST do before year-end to ensure you start your 2022 off the right way! 

Well since my business partner took off to MEXICO last week (Lucky guy!) I decided it was time to feel like I was in Mexico by making one of my favourite recipes… Mexican Stuffed Bell Peppers, Yum!!

My passion for cooking comes from eating dinner with my family every night while growing up and from my grandmothers. As far as I can remember, they were always in the kitchen cooking meals or baking. When I’m cooking and creating, I can feel them with me. My mom’s mom ran a business and catered for large groups, and my grandmother, on my dad’s side, always cooked for her family and often baked for small events with family and friends in mind. With so many memories, I’ve been inspired over the years.

You may not want to think about it, but getting older happens, and as you age, your body will change. How will you preserve your body and live your best years as your healthiest ones? Nutrition and movement will be key factors.

I‘ve been training my dad for the past year, and as he ages, I like to remind him why he’s working out when he’s at the gym. We watched my nana suffer after being injured due to a fall, partly because of immobility and weakened muscles during her later years.

Strengthening your body to prevent injuries is essential for you, your parents and your grandparents to live your best lives.

Here are 4 benefits to exercising as we age!

Earlier this week, I posted a silly reel/tik-tok about being single and looking to date; it was all in good fun but brought up a lot of questions about my personal life that I don't often share.

I don't talk about it often but for those asking why I'm not "scooped" up or "married" or "in a committed relationship," or always shocks me that people are unaware that I was once married.

What happens when you’re in full autumn mode bundled in sweaters, scarves, and leggings? You stop seeing what your body looks like; and it’s easier to hide behind those extra calories. Feel healthy and fit this fall without losing everything you’ve worked so hard for in the warmer months. Take a look at the following habits to keep yourself in check.

My “Taste of Fall” cookies are one of my favourite things to bake! Simple ingredients, easy to make, and healthier than store-bought!

You already know meal prepping can be the worst or the best thing.

When you start you plan, prep, and organize, usually, excited and ready to get after it, but after around week four, you could be ripping your hair out and wondering why you’ve committed to meal prep.

If you’ve been following me for a while, you know that fall is my favourite season! Anything pumpkin or pumpkin spice has me written all over it!

I love getting into the kitchen after a hot summer and creating recipes just for you! Like this one with pumpkin spice cookies!

No sugar, no wheat and obviously filled with pumpkin!