Being sick while away from home is never a blast; and traveling is undeniably tough on our immune system. So what is an avid traveller to do? To start, follow these simple and practical suggestions and you will be well on your way to enjoying healthy and happy trips this summer, and all year long.

We live in a culture where traveling is unavoidable. So instead of avoiding these exciting and memorable events, we encourage you to try implementing these tips and strategies to make hitting your macros part of a fun, flexible, and flavourful lifestyle.

Remember, the goal at each meal is to have half of your plate full of colorful food from fruits and vegetables. Do your best while you travel by loading up on the colors of the rainbow at every meal and snack. Have an fantastic, fun, nutritious, and delicious adventure!

To make achieving your goals more attainable for you, you will benefit from reminders, follow ups, and support for each training session, every meal and everything you track while on our Online Coaching Program. Great online coaching is a one stop shop to get amazing results built around your lifestyle, the time you have available and your unique body and mind. We pride ourselves in delivering this experience.

What makes berries so special, first and foremost, is their high levels of antioxidants and other vitamins, minerals, and compounds; these substances help our body combat acute and chronic disease. All fruits and vegetables contain antioxidants, but nutrient-rich berries are some of the absolute best sources. In fact, berries have the greatest antioxidant content per serving compared to any other food except spices.

While you may have heard that consuming enough dietary fibre each day is important for healthy digestion, consuming sufficient fibre alone isn’t enough. To perform it's expected duties, fibre must absorb water and be encouraged to move through your system. It is the combination of adequate fibre, ample fluids, and regular movement, that work together to keep your digestion functioning optimally.

While many people turn to meat for their protein fix, most don't realize that beans are stocked with the macro too, plus a handful of other beneficial nutrients. Namely, beans and their relatives are high in antioxidants, vitamins (especially B vitamins), minerals (chiefly potassium, magnesium, and iron), and fibre. Beans also do not contain the saturated fat and cholesterol found in most animal proteins.

Sleep is up there with the most potent lifestyle habits when it comes to improving your health, performance, and body composition. You may find that sleep is the missing element in your healthy lifestyle — it quite possibly could bring back the energy and vibrancy in your step. Make good sleep a priority. Your physical, mental, and emotional wellbeing will thank you.

I developed a passion for food, fitness, and living a health promoting lifestyle early in life – pretty well as soon as I began to buy groceries for myself. I quickly became aware of the overwhelming variety of products available at supermarkets today. But having little knowledge in the way of food or nutrition at that time, I, like so many out there today, was a confused consumer.

Excess weight has been traditionally viewed as a mismatch in the calories in/calories out equation. While this may be true, it is important to note that body-weight regulation is dynamically impacted by variables such as genes, the environment and social and cultural factors. Each person has unique energy requirements, arising from the contribution of basal metabolic rate, the thermic effect of food, and physical movement.