Why Your Goals Overwhelm You

Take a second to think about everything you have to do today.

Seriously. Take a second. I’ll wait…

Got it all?

Did you add the basic things like showering, eating, commuting, cooking? I want everything!

If you really put down everything it’s probably created a little bit of stress. You know you need to do a lot, but putting it all on paper makes it seem like even more!

Now the last thing to check is if your goals made it on that list. Continue reading “Why Your Goals Overwhelm You”

Introducing Allie Parris

Our team just keeps on growing!

We would like to welcome Allie Parris to our happy growing family:

Coach Allie is a NASM certified Personal Trainer, a Weight Loss Specialist and a Fitness Nutrition Specialist – meaning her approach to coaching centers around not only finding what works best for you, but also teaching you how to understand why it works.

From Allie:

“My approach to training is extremely personal and individualized. I don’t just want to help you lose weight or get in shape. I want to help you understand why the tools I’m giving you work. I think a client should not just receive a program, they should understand why that program is tailor made for them. I want my clients to understand their bodies AND understand how to achieve results rather than just blindly follow a plan!”

Allie Parris - Online Fitness and Nutrition Coach

As a self proclaimed “former crash dieter”, she has experience with just about every restrictive diet there is – giving her the experience to steer you past that frame of mind and into thinking about “how to feed your strength”.

“I came to Allie after working abroad for 6 months and my body type had changed completely. I felt self-conscious and unsure how to even begin this journey of getting my body back in shape. Allie made me feel comfortable discussing my body issues. She was the perfect balance of tough love yet tenderly motivating. Thanks Allie!!”
Rachel L

Allie’s personal journey to better health gives her a unique connection to her clients. Read her story here!

Introducing Our Newest Nutrition Coach – Kadya Araki

Kadya Araki - Online Nutrition Coach

The AnthroPhysique family is growing again.

We’d like to introduce you to our newest Nutrition Coach Kadya Araki!

Kadya Araki - Online Nutrition Coach

For Kadya, a healthy lifestyle was instilled in her from a young age – an all around athletic upbringing will teach you what it means to be disciplined in your training and nutrition, those values are what led Kadya into sports Nutrition. This is her passion and although it may not have been her plan originally, she fell in love with the process – recognizing that we are all individuals and have different motivations.

I spend my free time reading up on the constant flow of new research on nutrition, weight lifting in the gym, and trying out new and intriguing recipes. Healthy diets shouldn’t be boring, and I put a lot of effort in to creating different recipes and food options for my clients so their diets always remain interesting.

I recognize that no two people are alike, which is why I strongly believe in molding my approach to fit every client’s unique lifestyle and goals. The keys to long-term success are knowledge, consistency, and a positive outlook. I focus on helping my clients achieve all three, in order to guide them to success.

I believe that a healthy diet and lifestyle transcends every aspect of your life, from your physical health to your happiness to your productivity. I strive to not only help my clients reach their physical goals, but to improve all aspects of their lives.

We are proud to have Kadya on our team and If you would like to learn more about Kadya, or contact her for a consultation – you can find her page here.


Introducing Our Newest Fitness Coach – Shelby Stover

Shelby Stover - Online Fitness Coach

The Anthrophysique family is growing again!

Introducing Shelby our newest fitness coach:

Shelby Stover - Online Fitness Coach

It’s an old motif –

The best coaches are the ones who have had to work the hardest to achieve what they have.

Shelby had done just that, a life of working long hours and not taking care of her diet led to an unhealthy lifestyle, however she decided to change that. This was not a rapid change but a long journey that consisted of a few wrong turns along the way – she was trying to change her life without the guidance of a coach who could have warned her not to trust everything you read on the internet.

She’s arrived at that lifestyle change and learned a valuable lesson in the process – The Simplest Approach Is Often The Best

She believes fitness should be fun and balanced and smart all while you work hard and achieve your goals.

“If you’re looking for an easy road or training program that will have you reading a book while you ‘workout’ than I am not the coach for you; but if you’re looking for someone to help you work hard, smash your goals and help you have a few laughs along the way then give me a shot!”

Shelby is a Certified Strength & Conditioning Specialist (NCSA), Certified Pole Instructor (Vertical Dance), Nutrition Coach (Precision Nutrition), Personal Training Specialist (CanFitPro), Pre & Post Natal Specialist (CanFitPro), Team Coach (TRX), Cycling Instructor (CORE Cycling)

If you would like to learn more about Shelby, or contact her for a consultation – you can find her team page here: http://anthrophysique.com/our-team/shelby-stover-online-fitness-coach/


Recipe: 6 Ingredients To A Better Sports Drink

Recipe: natural sports drink

Why are we still buying Sports Drinks?

Look on the label of your favorite Gatorade and you will see ingredients such as Water, Sugar, Dextrose, Citric Acid, Natural Flavor, Salt, Sodium Citrate, Monopotassium  Phosphate, Gum Arabic, Sucrose Acetate Isobutyrate, Glycerol, Ester of Rosin, and Yellow 6… because… what sports drink shouldn’t be fluorescent Orange?

I first heard about making your own post run drink from Roger Banister’s book, The Four-Minute Mile, where he describes finishing a run at the local pub and dissolving a few salt tablets in his water in front of a very confused bartender.

Since then we have had many variations on the sports drink, from what could probably be called salt water to the notorious Gatorade itself. Unfortunately, the industrialization of products such as Gatorade and other sports drinks leads to this long list of otherwise non essential ingredients to make their product look artificially appetizing, as well as prolonging its shelf life.

Well, last week I had had enough and I decided I would try my hand at making my own sports drink, sans the bright Orange coloring… sorry. Continue reading “Recipe: 6 Ingredients To A Better Sports Drink”

Gluten Free Paleo Pancakes

Gluten Free Paleo Pancakes

Flour-Free Pancakes – paleo, gluten free and delicious!

Do you love pancakes but know they aren’t good for you. Well now you have a healthy alternative. It doesn’t mean you can go and eat an entire batch by yourself, but is an option for when you’re craving some Sunday morning pancakes!

Gluten Free Paleo Pancakes


2 ripe bananas
2 eggs, whisked
1/4 teaspoon cinnamon
1-2 tablespoons coconut oil

Cooking directions:

Heat frying pan to medium-low and melt enough coconut oil to cover the bottom of the pan.

Blend or mash together bananas, eggs, and cinnamon.

Pour batter into the heated pan to make 4-6 pancakes.

Serves 2

Serve on their own or with almond butter, yogurt, and maple syrup.

The pancakes have an almost crepe like consistency and are sweet and hearty. A perfect Sunday morning breakfast!

The Best Sources of Vitamin C

Vitamin C is well known as an antioxidant and is important in protecting the body against free radicals. It also is a major factor in creating collagen, and supporting brain health. Public Health recommends daily intake to be between 75-90 mg of Vitamin C per day, but many nutritional therapies and studies point to much higher doses of Vitamin C. If you are going to supplement with Vitamin C, look for Non-Gmo sources with limited additives. I like the brands AOR and Thorne for supplementing.

Oranges are always spoken about for their high levels of Vitamin C, but there are many other fruits and vegetables with impressive levels of this important nutrient!

The following is a list of fruits and vegetables with very high levels of Vitamin C:

Papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, orange, kiwifruit, cantaloupe, cauliflower.

What is the best way to get a good dose of Vitamin C? Eat a diet rich in a variety of colourful fruits and vegetables, including some from the list above.

Nutrition Tip – Lemon Water

Have you ever had lemon water or heard of people that swear by it? It has a bunch of benefits and is worth checking out for yourself!

Why add lemon to your water?

1. It aids in digestion and helping to breakdown your food.
2. It makes water taste delicious, and you will probably drink more!
3. It helps stimulate and detoxify the liver.

Try adding the juice of half a lemon to 500 ml of water, and enjoy first thing in the morning before breakfast! This well help in detoxification, and digestion and it tastes great.

Health Tip – Easy Salad Dressing

Bottled salad dressings are usually made with low quality “vegetable” oils like canola oil, safflower oil, sunflower oil or a mixture of the above. They also usually have high amounts of sugars and preservatives added!

Making your own salad dressing at home takes only a moment, and is a healthier and more impressive option! Here are some guidelines for creating the perfect at home salad dressing.

3 Tablespoons extra virgin olive oil
3 Tablespoons apple cider vinegar, lemon juice, or lime juice
cracked salt and pepper to taste
1 teaspoon raw honey
1 teaspoon grainy mustard
1 clove crushed garlic
optional spices: basil, oregano, thyme
Place all ingredients in a small jar and shake until mixed thoroughly!

Depending on how much salad dressing you like you can increase the quantities and have enough for the entire week. Just store in the fridge, in an airtight container. This recipe makes enough salad dressing for a serving of 2.

Health Tip – Oil Pulling

Oil pulling is a natural way to improve oral and dental health, and also detoxify your body. It’s a tradition from ancient Ayurvedic Indian medicine, used to create balance and overall wellness in the body.

How does it work?

Many toxins are naturally lipophilic, meaning they are attracted to fatty substances. By swishing oil in the mouth the thought is that toxins are pulled from the glands and blood vessels in the mouth, and that bacteria is dislodged from the crevices in the mouth – leaving a healthy and clean mouth. 

How is it done?

1 tablespoon of high quality (organic, cold pressed) coconut oil, or sesame oil is placed in the mouth, first thing in the morning. Do not swallow! Gently swish the oil around (coconut oil will melt from the heat of your mouth) for 15-20 minutes.

Make sure to reach all corners of your mouth, without swallowing the oil.

This process can be quite meditative. At the end of the time spit out the oil, into the trash can or toilet (not the sink), and do not swallow. The discarded oil will be full of bacteria and toxins.

Brush your teeth after discarding the oil. Make this a daily habit, and notice the changes to your oral health!

Nutrition Tip – How Much Water?

This is a question I get asked a lot, and an important one at that. Hydration is a vital component for proper body function, never mind energy levels, metabolism, and recovery. Most people are chronically dehydrated and don’t even know it!

Like many nutrition tips, there is a lot of conflicting information about how much water we should drink. Use this simple equation to find the minimum ideal amount of water for you.

(weight in pounds) / 2 = (water in ozs)

Ex. 160 lbs/2 = 80 oz of water

In this example 80 oz of water is the minimum ideal amount. This is ten 8 oz glasses of water! (1 cup = 8 oz)

If exercise is involved, you want to increase the amount from that. Find your ideal amount of water to drink per day – and plan to get at least that much. Bringing a reusable water bottle with you is a great place to start.

Start hydrating today!

how much water

Nutrition Tip – Steaming vegetables

We all know the importance of eating lots of green vegetables on a day to day basis, but the question is often how to incorporate them into meals? One of the easiest ways to cook vegetables, that actually increases the nutrition you receive from them is by steaming them.

steaming vegetables

By gently steaming vegetables before eating them you soften the fibres, which make them easier to digest, and bring out their natural flavour and vibrance.

Green vegetables: kale, spinach, swiss chard, broccoli, zucchini, green beans, asparagus.

Try steaming any of these green vegetables, over boiling water for 3-5 minutes. You want the greens to be a nice bright colour, and still have a little crunch – this is their optimal nutritional state! 

Ideas for topping your greens:
-Fresh lemon juice
-Cracked pepper and Himalayan salt
-Extra virgin olive oil
-Crushed garlic
-Hot sauce
-Coconut oil

The perfect addition to any meal 🙂 Bon appetite!

Nutrition Tip – Improving Digestion by Eating Fruit

Food combining is the concept of eating food in certain combinations for overall health, improved digestion and weight loss.

There are many concepts in food combining, but the most basic principle (and the most effective!) is to separate fruit from other foods. Fruit digests much more rapidly than grains, meats, dairy, starches, proteins and fats. If fruit is eaten with or after other foods, it can actually begin to ferment and cause gas and bloating!

Food Combining

It’s best to eat fruit on its own away from meals, or 15-30 minutes before a meal.

Eating fruit before a meal can actually jump start your digestion and metabolism, and often crush cravings for sweet foods after eating!