#consistency

1,212 workouts in 4 years: some random observations

What you see here is 1,212 workouts I’ve completed – from June 2015 to June 2019. That’s an average of 24.7 workouts per month, and an average of 5.7 workouts per week. (This includes a 2-week period where I didn’t track workouts, while adventuring in the middle of Outback Australia.) I use Google Calendar to schedule my workouts each week. “Workouts” is one of 8 colour-coded calendars in my account (which also includes calendars for “Clients”, “Getting Shit Done”, “Personal”

What it means to be stronger: a client's perspective on motivations to train

My amazing online client, Paola, has been working with me since late November, 2017 (so only a few months at this point). She recently sent me an e-mail, sharing some realizations she's had about training - and her motivations behind it. I'm sharing her e-mail (and my response) here because I'd love for others to take note. Training isn't just about looking good. Even though many people start working out because they'd like to change something about their physical appearance,

What to do when you're not getting the results you want (in the timeframe you want)

I had a new online client start training with me recently (on my basic “Fitness Kick in the Butt” program.) After 2 weeks, she just emailed me, concerned that she hasn’t noticed any changes in her physique yet, including pics and measurements. Here’s my response. (Use these pointers for your own fitness results, too!) Two weeks is an extremely short time in the scheme of things (I know, it might not feel that way!) I usually have my clients do measurements and pics every mont

Your Holiday Survival Guide: Stay fit and sane during a season of parties and busyness

’Tis the season for my Holiday Survival Guide! It’ll help you to stay fit and sane during a season of parties, temptations, and busyness. You'll get easy-to-use nutrition, fitness, and daily living ideas. Bonus: impress your guests with two delicious vegan holiday drink recipes that pack a flavour punch without all the excess calories. Download your copy now (it’s free, with no e-mail required), and let me know which tactic you’re going to implement first! DOWNLOAD YOUR FREE

[Client Spotlight] Katherine Oblock: Vegan master gardener, landscaper, and lifter of heavy things

Meet Katherine: an amazing plant-based garden coach, landscaper, and professional organizer extraordinaire. She’s an active member of my Vancouver Women’s Weight Lifting Meetup Group (which holds workshops on different strength training topics every month), and has been gardening in our city of Vancouver since she moved here 12 years ago! When we started working together, Katherine’s main goals were to make exercise consistent, keep workouts fun, and fit in training even arou

[Client Spotlight] Susi de Leeuw: Badass vegan fitness nut and creator of consistency

Meet Susi, the vegan powerhouse! She’s been working with me as an online client for 3 months. I wanted to share her health and fitness story (which is just beginning!) because I know you’ll be inspired to start - or maintain - your own. Susi has some excellent wisdom to share when it comes to tackling tough challenges, taking control of your own health, making fitness a priority, and creating habits that can be maintained consistently. She’s overcome some pretty major surpris

The truth about lasting “transformations”: It took me 11 years to get the results I wanted

I’m often asked by clients how long it’ll take to get certain result – whether it’s fat loss, improved cardiovascular conditioning, or strength and muscle gains. My answer is always the same: “I have no idea.” Results will vary. Greatly. Even between people following the exact same program. That’s just how body types, genetics, and individual differences work. To illustrate this point, I’m going to use myself as an example. It took me 11 years to get the results I wanted (rep

Easy vegan spelt flour cinnamon buns with chocolate ganache topping [recipe]

When Vancouver's go-to vegan (and raw!) chocolatier and fitness trainer/cookbook author get together, delicious things are bound to happen! Emma Smith, founder of Zimt Chocolates, and I had ourselves a little bake-fest a few days ago, and we'd love to share our results with you. First of all, if you don't yet know about Zimt, do yourself a favour and check it out. It's a line of 100% plant-based, raw, ethical, and all-around amazing chocolates. You can find it at specialty st