You can break the rules. It might feel uncomfortable and push you out of your comfort zone, but a certain level of freedom comes when you don’t listen to the rules. Rules are just your boundaries and the boundaries you have with other people. Think about your own rules – how can you break them?

Genetics plays a huge role in how your body looks. From determining your body type and height to your satiety levels and empathetic ability. So while your genes greatly impact your body composition, it is possible to make changes to how you eat and what you do to make it easier to reach your ideal body composition.

When you’re making body composition changes, it can feel like you need to cut everything you enjoy out of your diet. Things like sugar and alcohol might feel like they don’t belong. That’s not entirely true; you can still enjoy alcohol while making body composition changes. And sugar, especially natural sugar, can have its place, too, especially when it’s combined with other foods correctly.

Body composition changes are easier for some people to make than others. However, that doesn’t mean that they’re impossible for everyone else. In this episode, I’m discussing the barriers to success when we’re trying to make a body composition change, including mental, emotional, and physical barriers. Things like our mindset, perception of time, a tendency towards emotional eating, and the blindspots in our nutrition audits.

Strength training and cardiovascular activity don’t have to be in competition with each other. However, strength training is a more effective method to reach your optimal body composition unless you’re doing high-intensity cardio activities. Any movement is better than no movement, so it comes down to finding something you enjoy doing and building a consistent routine around it.

Exactly how important is protein for our bodies? It’s absolutely essential. But how much protein are you supposed to eat every day? And what kinds of protein are the good ones? In this episode, I cover all these questions and more, including vegetarian protein options, what one serving of protein looks like, and protein’s vital role in maintaining an optimal weight.

Physiotherapy is so much more than treating sore muscles with an ice pack. Physiotherapy looks at the body as a whole. It considers the entire person and their history, including their nutrition, exercise, and lifestyle, not just any diagnosis they have. Dr. Alex Stewart joins me to discuss physiotherapy, movement, and weight loss.

Daria Stewart, an expert in core and pelvic floor health, reveals the secrets to aging well. This includes starting her post-partum protocol right after giving birth or anytime after, avoiding overtraining, and accepting your body's current state when strength-training.

There is much information in the media right now about the impact of taking GLP-1 Agonists, a common obesity medicine medication, and maintaining muscle mass. In this episode, I hope to dispel some of the myths surrounding GLP-1 Agonists, explain how they help you lose weight, and explain what actually happens to your muscle mass when you stop taking this medication.

Love your body through all of the phases it will go through. Each phase is temporary, but loving and accepting your body is so necessary. If we spend all of our time hating our bodies and trying to change them, we might miss out on so many moments along the way. The journey is what matters, not the destination. Enjoy, embrace, and love your body – it’s the best thing you can do.

Your body will hold onto excess weight when you’re stressed. We all know that too much stress has a detrimental effect on our bodies, regardless of the type of stress or the cause of it. In this episode, I’m talking about the different types of stress, the stress scale, and some practical ways you can reduce your stress levels.

Strength training is an essential component in making any kind of body composition changes. So many women fear becoming too bulky if they lift weights, but that won’t happen to your body unless you make very intentional training decisions. I’m joined by coach Becca Failla to talk about strength training, being kind to our bodies, and the nutrition and fitness hierarchies.

You have 24 hours in your day. Are you spending those hours in a way that honors your goals, desires, and happiness? You get to choose how you spend your time. It’s time to reevaluate what matters most and get snobby with your time.

Your schedule impacts your optimal health. Are you using your time optimally? Do you find time each day to meet all the requirements for optimal health? By taking control of your schedule and applying the 3-2-1 Strategy, you’re taking steps to achieve optimal health.

Your body is always talking to you. You need to learn how to listen. In this episode, I’m talking about feeling your way toward optimal health. From learning to accept your body at any stage of your journey to using all your senses to combat body dysmorphia, it’s all about getting in touch with your intuition… and, more importantly: listening to it.

There is so much weight loss advice out there. How are you supposed to know what the right way to lose weight is? The good news? There is no one right way to lose weight. Optimal weight loss is as individual to your body as anything else. I’m joined by my friend, Dr. Siobhan Key, an obesity medicine specialist, to discuss some of our biggest weight loss pet peeves.

If you’re trying to lose weight, one of the biggest questions I get asked is whether or not you can still drink alcohol. The short answer is that yes, you can still drink alcohol and optimally lose weight. This episode is all about unpacking the long answer, so join me in part four of this series about optimal weight loss.

Find an exercise that you love to do. You’ll have a much more successful weight loss strategy. Movement you love is one of the keys to optimal weight loss, along with strength training and ensuring you’re not overexercising. In this third part of my series on mistakes that prevent optimal weight loss, I’m discussing the most common exercise mistakes we make.

Your nutrition strategy is one of the most important aspects of optimal weight loss. But there are common nutrition mistakes we make that are actually counterproductive to weight loss. Not sticking to your nutrition strategy, over- or under-eating your calories or macros, and not sticking to your plan on the weekend are some of the biggest pitfalls you might have. In part two of my series, I’m discussing the top nutrition mistakes that prevent optimal weight loss.

Optimal weight loss is different from traditional weight loss. We’re ditching the scale. We’re committing to change. We’re focusing on maintaining lean muscle mass. Most importantly, we’re making mindset changes. This is the first episode in a four-part series on the mistakes that prevent optimal weight loss. Tune in for a discussion all about the mindset mistakes we make.