Diy Wellness

Most people don’t fail their fitness goals because they chose the wrong workout.

They fail because their life never changed to support the goal.

You can have the best training program.
The perfect macros.
A great plan.

And even achieve your fitness goal.

But if your routine, habits, and mindset don’t change to support it...
it won’t last.

I’ve been there too. Know what to do, but life keeps getting in the way.

That’s the part most programs skip.
That’s the part I focus on for my clients.

Most people aren’t far off from where they want to be.

They just need structure, support, and someone who understands how life and health actually fit together.

I coach the lifestyle that makes results last.

The first time you do this, it’s going to feel strange.

Do it anyway.

After dinner tonight, when you’re packing your leftovers for tomorrow’s lunch -
take 60 seconds and track it.

Put your container on the scale, you can get one at Canadian tire or most local pharmacies, open your free meal tracking app, and log it as tomorrow’s lunch.

That’s it. That’s the start.

Later, when you’re on the couch before bed, open the app again and map out the rest of your day:

Breakfast.
Dinner.
Snacks.
Drinks.

It's not going to be perfect off the start. But give it a real try.

If you’re planning to eat out, estimate it - lost of restaurants have meals on tracking apps.
If plans change, and the meal plan changes, adjust it - delete what you didn't eat, and track what you did.

It's not about restricting what you eat.

It’s about having a plan for what to eat, so you are energized and full, from a real nutritious meal that was more convenient to grab than take-out.

Most people don’t actually struggle with what to eat.
They struggle with deciding in the moment, when they’re tired, busy, or already think they are off track.

Planning your meals the night before removes that friction.

It takes the guesswork out of mealtime.

Learning this structure around meals is going to translate into other areas of your health, and your life.

Yes, there will be some trial and error.

You’ll realize very quickly what portions actually look like.
(For example… 200g of green cabbage, 200g of purple cabbage, and 150g of shredded carrot is a LOT of coleslaw for a side as a meal... it is not a lot of calories, but it is a lot of volume.)

That’s part of the process.

This is how you learn.

If you want help making this easier, I’m building a simple macro tracking cheat sheet to guide you through it.
- If you send me a message with your favorite meals, I will add them to this cheat sheet.

And if you want your macro cheat sheet tailored to you, your goals, your favorite meals, and macros for your goals and body type, I have coaching spaces available.

Send me a message.

Learning how to navigate nutrition and exercise is a lot easier when you're healthy.

And you'll have skills to navigate potentially unavoidable illness later.

Waiting until you're already unwell, is setting yourself up for additional unnecessary stress - for an illness that was probably avoidable.

This opinion might be unpopular.

30 years-old is young.
So is 40 years-old.

20-year-olds are adult kids
30-year-olds are 10-year old adults
40-year-olds are 20 year old adults.

And 'feeling old' is more of a lifestyle problem than an actual age.

Eat some real food.
Get enough exercise.
Never stop playing,
or finding new ways to enjoy life.

You aren't 'too old' to start your wellness journey.

Self care used to mean a face mask, in a bubble bath, with a good true crime podcast.

And we'd feel good again for a day or two.

But our souls need more.

We're still doing the above, but now we're adding
- training regularly
- moving enough every day
- eating enough for our goals, without eating our feelings
- closing the open conversation loops that are draining us
- planning our days in advance so we can start looking forward to things again

And we're not scared to ask for help when we need it.

It's time to start stacking those days where you feel good about yourself.

Lifestyle and wellness coaching means I can help you feel good about all areas of your life.
Send me a message to get started.

I build my clients training programs around the space, time, and equipment they have available.

Because your body doesn’t care where it exercises, as long as it's getting exercise.

A lesson I wish I learned earlier

Pre-prepping makes meal planning and meal prep, super easy.

I used to think meal prep meant mass produce my meals, and have every meal for a week in a container in the fridge ready to eat, with no room for change or adjustment.

But that's just one way to meal prep.

Now, I keep the staples I eat week-to-week in my fridge, and prep my meal plan the night before.

Two carb staples in my day-to-day meal plan = Carrots and cauliflower.

I can eat carrots and cauliflower

Together, separately, or mixed with other veggies.
Raw or cooked. Boiled, steamed, BBQ-ed, fried.
With a dip or alone.
As a side, or as the main course.

They are a little more forgiving in the fridge than other veggies.
They taste just as good from frozen.
And they go with every meal.

I can – and do - eat carrots and cauliflower every day, without feeling like I’m eating carrots and cauliflower every day.

The trick to a sustainable meal plan, find foods you can eat on repeat, in ways that you can enjoy eating them on repeat.
And pre-prep as much as possible when you have time, to save time when you go to prep you meal(s)

What's a lesson you wish you'd learned earlier about meal prep ?

Check-in photos aren’t a punishment.

They’re a tool.

Just like the number on a scale.
Just like tracking your meals.
Just like logging your workouts.

Check in photos are a tool used to gather information so I can alter your program accordingly and accurately.

But like any tool, they only work if they are done properly.

Loose, baggy clothing hides the details we’re actually trying to track - muscle tone, weight distribution, body composition changes.

That’s why consistent clothing, consistent location, photo angle, pose, all matters.

Not because your body needs to look a certain way.
But because progress deserves to be measured accurately.

For some people that’s a check-in bikini.
For others it’s fitted athletic wear.

The important thing to remember, consistency is key.

Check-ins aren’t about judging your body.

Check-ins are a way for me to help you understand your body.