Day 30: Pampering

I try to take care of myself. I am able to afford to take care of myself and I prioritize it so that I have the time. I know not everyone can afford such luxuries. Sometimes it is even our environment or our genetics that make it more difficult to be 'healthy'. I've seen a quote "don't find time to exercise, make time to exercise", of course, I feel the same way about healthy eating. We can often find excuses or reasons to rationalize why we're not being active or eating well. We put it off, we put others or other things first.

I aim to inspire wellness in others so that they can keep doing the things they love to do. We all have different goals, we all define health differently. I have mentioned various aspects of health on this blog over the years. Of course, I always remember that poverty and food insecurity exist, disease can be beyond what we can 'control' and a so-called 'healthy lifestyle' may not be affordable/achievable/attainable for everyone.

If you're able to, I suggest you take care of yourself though. For me, that includes occasional pampering, which could be a nice bath, a pedicure, even coffee with a friend can be a treat, and I know they all make me feel better. I actually scheduled time this week to get some work done in my office, to go for a run, and to go to the spa (kid-free). I haven't done that in 11.5 months since becoming a mom. I took a whole day for me, to get things done, but also to pamper myself.

I am grateful for: the ability to take care of myself (and treat myself every once in awhile)

I try to take care of myself each day, and some days are easier than others. Some days I don't succeed. However, if I'm not taking care of myself, who is?!

Sometimes you have to put yourself first, and I know that can be hard.
Cheers to you!
Steph Langdon, RD
www.nutrishus.com

Day 23: A Breath of Fresh Air

We sometimes think of things as chores, and other times as privileges (the perspective I mentioned yesterday). I know it can seem like a hassle to get my dog, my daughter, and myself ready for an afternoon walk, but then I also remember how few people are able to get up from their work and get outside, stretch their legs, take their mind off things, and even get a little exercise.

Our weather also isn't always great, but it's still a break in my day and the flexibility is part of the reason I do what I do for a living.

I am grateful for: my daily walks

We share the dog-walking responsibilities more now that our daughter is in the picture. We also sometimes get to go for family walks. I am grateful not only for the walks I get, but the times where I get to stay in bed, stay warm in the house, or even just do something on my own while my husband walks the dog.

Someday we will have a backyard for him to run around in, but I hope we continue our walks, as I feel they're good for us in so many ways.

Have a break,
Steph Langdon, RD
www.nutrishus.com

Day 8: Get A Move On

We often take things for granted, or fit the lyrics "don't know what you got till it's gone". I find this is so true of our health and well-being. I've always been more passionate about preventative/primary health care, although that's not where the money gets spent. If we feel good, we tend not to think about a future where we may not. We wait until something goes wrong, then we seek solutions. Of course, when it comes to our health, there are some things we can control and others we can't (the risk factors). Since age is one we can't control, I often internally chuckle when I hear something advertised as 'anti-aging' - sorry, but it's going to happen!

I'm fortunate because I've had a relatively healthy life (ankle sprain, pneumonia, colds and flus, broken arm at 6 months old, and occasional aches & pains). I also want to be clear that quality of life and enjoyment are also important. I am in a financial situation where I can choose and afford to do things that are good for my health, and I'm educated to know what to do. However, it is free to go for a walk, climb stairs, etc. (although it is starting to get cold out).

I've been training for a half marathon distance with a close friend. Although I don't love running, I do feel better afterwards, the sense of accomplishment I crave, but also from the physical exertion, break from chores, etc. I know I am lucky that I am physically able to jog and not hurt. I want to keep my body active so that I can keep up with my growing daughter, stay independent as long as I can, and keep doing the things I love to do. Right now, this is in my control.

I am grateful for: the ability to move my body

Being active helps me feel good and makes it easier for me to want to fuel my body well, get adequate rest, and also stress less. I'm keeping this post short, because it's time for me to go for a run/walk!

How will you move today?

Steph Langdon, RD
www.nutrishus.com

Eat the way you do yoga - a reflection

My sister-in-law invited me to free yoga in the park on Sunday (from The Better Good, led by OneYoga). It was a beautiful morning and I felt lucky to be outside and have my baby at home with my husband. I think I even managed to do a decent job of being in the moment and focusing on the class.

Of course, my mind did wander, and I found myself reflecting on the class (while I was in the class). That's pretty good mind wandering if I say so myself - I wasn't thinking of to-do lists (as I often do) or other places to be, or the people around me. I even reflected on the idea that we did a lot of reflecting in university and I actually do a lot of it lately, often via this blog.

There were lots of people out - all ages, sizes, and fitness levels, but we were all there together. This made me start thinking about how hard people are on themselves when it comes to healthy eating. There is a lot of all-or-nothing thinking. When attending an all-levels yoga class, we are all going at our own pace, comfort level, and based on how our body feels. Yet, with food, we expect to be like everyone else. We're all different.

Yoga instructors often say to focus on your own mat, not to look at what other's around you are doing. Yet, again with food, we make judgments, we want to follow another person's diet, we want to look like a picture in a magazine or on instagram, we examine what or how much we ate compared to others. We are all at a different place on our journey towards health. The important thing is that we show up!

It's not that you 'just' did yoga (because someone else ran 21km, etc.), it's that you did yoga - you took time for yourself, for your health. All of these little things add up, so stop saying 'just'!

Throughout the class we were encouraged to try different postures, given alternatives if needed, and reminded that it was okay to fall out of a pose, but to come right back. With the all-or-nothing thinking many people have with food, they expect perfection or place restrictive rules on themselves, rather than accepting that balance and moderation are more sustainable and it's okay to occasionally eat the 'less healthy' or 'choose less often' types of food - I know I do. We also have to remember that it's okay to indulge, but that we need to come back to our goals at the next eating opportunity, it's about progress, not perfection. We were reminded that it's call yoga practice, because we're working on improving ourselves. I often talk about practicing nutrition for sports, but it's the same for everyday. We can't expect to change a lifetime of habits overnight, it takes practice.

We were also reminded to lift the corners of our lips - to smile. This made me think about mindfulness and also the enjoyment of food. I love food, as do most dietitians, it's part of the reason we got into nutrition in the first place. I aim to eat healthy most of the time. I think about adding vegetables or fruit to meals. I try to balance out my days and not go too long without eating. I am tempted by sweets in my house. I enjoy a good meal and glass of wine with my husband. Food should be something we can smile about, if we're lucky enough to have access to adequate amounts and are able to make choices to include the items we like. It shouldn't be something we fear or stress about.

While doing yoga, we're supposed to be there, doing yoga. I was reflecting, so I still need to work on that, but it's also a reminder that when we're eating, we should just be eating. Get rid of the distractions, slow down, find time to taste your food and be grateful for it. Some yoga teachers also ask you to set an intention for the practice, again something we can easily do each day for our eating or our goals.

That's how my yoga session went. Have you reflected on anything recently? Feel free to share below!

Cheers,
Steph Langdon, RD
www.nutrishus.com

Courage & Change - A Reflection

Last week I attended a local screening of LUNAFest - short films by, for, about Women.  Our local theatre was full of women of all shapes, sizes, and ages - it was so great to see! Since Saturday was international women's day, it was fabulous to be in a room full of women celebrating women. 

The event consisted of 9 short films, all of which had great messaging and emotion coming through. A few of them stood out a bit more or spoke to me on a deeper level.

Granny's Got Game - having been an athlete most of my life and knowing senior/master level athletes, this one hit home because I loved seeing how competitive these women still were in their 70's and the camaraderie that they enjoyed with their teammates. It was also great to see that they were still quite active and loving the game; the all had their own challenges, but spoke of the time together as some of the best in their life.    

Flying Anne - a young girl with Tourette's syndrome and her struggle to manage tics, fit in, and explain herself to her classmates. It was quite touching when she said she wouldn't give up her Tourette's if she could, because it's part of who she is - to be so young and so courageous is amazing to me.

First Match - another sport filmed, but this time focused on a female wrestler in her first co-ed match. She was a great athlete and had to deal with her peers and her father's opinion about wrestling with the boys; that definitely took a lot of courage, but she stayed true to who she was.

I enjoyed all of the films, and the writers/directors each had a very unique approach to share their message. I just kept thinking of how women worry so much about what other's think, spend many hours (and their money) caring for other people (even strangers), and how we all have our own struggle, but it's only a struggle if we see it that way.

This year the theme for international women's day also fits with my interests: Inspiring Change.  The focus was on advancement of women, equality, and challenging the status quo. I work with clients on small changes they can make for their health and wellness, but on a large scale there is still so much to do around the globe to ensure that women get the opportunities they deserve. A change I would like to see is a change in how women view themselves - whether it be their skills, their looks, or their self-worth. I see so many women that are hard on themselves or trying to live up to someone else's ideals.

I continue to work at not comparing myself to others (that athlete competitiveness is always there!), and work daily to be the best me that I can be. I hope you can find inspiration to be courageous, be authentic, and be the best you!

Celebrate the women in your life everyday!
See quotes that inspire me on my Pinterest page.

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Say it With Food

I must admit that I love a good food joke (even the 'corny' or 'cheesy' ones!). So when I see a comic that says: "I love you from my head tomatoes" I smile or even chuckle to myself. I also love to challenge our habits and get us to be mindful, so for me this applies directly to holidays.

As I'm sure you're aware, most of our North American holidays are celebrated with chocolate (or feasts). Yes, chocolate does have some health benefits, but that doesn't mean we need to eat a whole box! Start a new tradition that involves healthy (and fun) choices and perhaps even activities or exercise. If enjoying a special 'treat', do so in moderation and actually take the time to savour it and appreciate the person who provided the gift.

My inspiration for Valentine's Day this year came from Pinterest. I was so happy to see no-food gifts (like rulers, rocks, and pens) with sayings like "you rock", "you rule", "mr. write", etc. And I was inspired to pair real food with similar little sayings such as "you are the apple of my eye", "I go bananas for you", "we make a great pear", "you are berry special", "I'm nuts about you" (you could even cook fish for supper with the tag line "you're a great catch" - I could go on and on!). This way you can express your love (or like, or crush) and provide items that help that person to love themselves by keeping their heart healthy.

Do you have a healthy Valentine's tradition?

Have you started a new habit for holiday gifts?

Let me know how you're celebrating or keeping your heart healthy.  Perhaps you're taking part in an activity on Monday for Family Day; we're having Family In-Motion Day in SK.

Create healthy holidays!

XOXO
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

hiah chat - Kelly Glassford

Kelly is currently an instructor at Lead Pilates after having worked in retail at Lululemon Athletica in Saskatoon, starting a business with her sister and working in HR after completing her BComm from the University of Saskatchewan. She was born and raised in Rosetown, SK, and now calls Saskatoon home. Her passion for Pilates and teaching is expressed on the Lead website: "Pilates was a way for me to understand my own body and gave me the knowledge to understand why I had been experiencing pain in my low back. I wanted to share my knowledge show others how it could change your quality of life. Teaching became my passion; the connection you make with each client & the ability to change the way they move to help achieve their goals is the best reward!"

1. What does being healthy mean to you?
To me being healthy means taking care of my body.   Choosing positive fitness, nutrition, and everyday goals that help me be my best self.  Goals that allow me to feel strong and take part in all the different daily activities I love to do.

2. Do you feel that you lead a healthy life? How? (or what would you change?).

I do feel as if I lead a healthy lifestyle.  I teach Pilates which allows me to take care of my body working to increase stretch and strength to help me move through my daily activities of living with ease.  I take time to de-stress and spend time doing activities I love (sharing time with friends and family).  I try to make the best nutrition choices I can, although I would say this is also an ongoing area of improvement for me.

3. What is a healthy meal that you often eat?  

I don't even know.  We like to switch up our meals in my house as cooking is something we can do together for fun and experimenting with different meals is a great way to spend time together (*such as the Ginger-Lime Kale with Squash & Chickpeas that she recently tried from CleanEating)

4. How do you stay healthy when life gets hectic?  

This is still a work in progress, but I take it one week at a time.  I make weekly goals for myself to help ensure I stay on track.  I make sure I don't miss my workout.  Doing Pilates grounds me and helps to alleviate stress which becomes even more important during busy times.

5. What is one of your challenges or struggles when it comes to leading a healthy life?

Maintaining a balanced meal plan.  It is difficult during hectic times to ensure I leave time to cook so I do my best to stock up on fruits and veggies for easy snacking.  I am gluten free (gluten sensitivity) so convenient on the go meals are hard. I try to spend one day a week to plan out what I will need to prepare in advance to get me through any busy times.

6. Are you currently working towards a goal or starting/stopping a habit? What? I've had a goal to work towards running a 1/2 marathon.  I ran a 10k last year and would love to do the half. Staying motivated to run through the winter months is more difficult as I prefer to run outside, but it's an ongoing work in progress.  All I can do is take it one day at a time.

7. What motivates you to be healthy?  

How I feel.  When I am practicing Pilates and eating well I feel great.  I have more energy, my body can move well without feeling stiff or sore.  When I stop I know, so it keeps me on track.

8. What is a treat or indulgence that you enjoy?

I LOVE chocolate! Really anything chocolate :)

9. Any inspiring words or comments that you’d like to share with our readers?  Go one day at a time.  All you can do is make an effort to eat well and exercise.  Some  days may not go as your planned, let it go and start again tomorrow.

Thanks Kelly!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Movers and Shakers, Not Couch Po-taters

As usual, I'm going to ask you to reflect for me...did you watch the SuperBowl yesterday? How did you do with your food choices, drink choices, and portions? Sporting events often lead to the gathering of friends over beer, wings, nachos, etc. I can appreciate the excitement and entertainment value, but it always seems a bit strange to me that the average person sits down and eats unhealthy foods while watching others perform physical feats. I've thought this the few times I've watched a weight loss show as well - viewers shouldn't be sitting and watching others workout; get up and do something for your health too!

This might be the rare occasion that you do actually take a break from your active lifestyle, or perhaps you're on a piece of cardio equipment or stretching while the game is on. I bring this up because we're heading into the Olympics this week. I am excited to follow our Canadian athletes, and remember the pride I had when I competed for our country. I know how hard they train, the sacrifices they make, and the goals they have. I will watch their triumphs and personal bests, but I will be motivated to keep up my routine of walking, cycling, running, yoga, and weight lifting. I will prepare healthy snacks and meals to eat if I'm watching an event that coincides with our usual meal time. It may be a small adjustment in your day, but consider your habits around eating, drinking, activity, and television viewing. You may be in a 'bad' habit and not even realize it.

For interest sake, I've posted links to a few articles on my facebook page to see what Olympians eat (yes, it's real food!), what they take with them, their special indulgences, and how they value nutrition's role in their performance. You may not be training like an Olympian, but you can pay closer attention to what you're putting into your body so that you can be the best version of you!

Go Canada Go!
Check out the official Canadian Olympic Team website for more information on the games.

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Souper Bowl Sunday

Important sporting events, like festive holidays, can be a time to consume delicious and sometimes indulgent foods.  I've discussed the snacks that will be offered with a few of my clients, and sometimes we don't know because we get to be the guest at someone's gathering. 

True to form, I suggest planning ahead (perhaps even setting a few goals), and being mindful.  This may be a rare occasion where you enjoy the game and wings, but you also want to make sure to keep your health in focus.   

A few things to keep in mind:

• eat healthy and wholesome foods for breakfast and lunch since the game is in the evening this year
• earlier in the day make sure to consume foods that may not be available at kickoff (you know what I mean...get in those veggies!)
• decide what your 'treat' will be and savour it (take a few wings at a commercial break and really taste the flavours)
• don't let the game distract you from realizing how much you've eaten
• move away from the food; if it's tempting you because it's right in front of you, then you're more likely to overdo it
• enjoy an item that isn't part of your usual routine (or even better, share it so that you get a taste, but have room for other things)
• pay attention to your liquid calories (alcohol, pop) since they won't fill you up the same and make sure to sip on water too
• bring a healthy snack if you're a guest, that way you know there's at least one dish that fits within your goals
• take time to be active, not just an armchair coach
• don't stress about it, and be sure to get back on track Monday morning

Taking a page out of a friend's book, you could also have a Souper Bowl party and include vegetables, legumes, lean meats, and whole grains in your entree.  I recently had a nostalgic craving for grilled cheese and tomato soup.  I tried Jamie Oliver's recipe and really enjoyed it (see my adaptation below):

Serves 6-8   Approx time: 45   Difficulty: super easy

Ingredients

• 2 carrots, peeled & chopped
• 2 sticks celery, sliced
• 2 medium onions, chopped
• 2 cloves garlic, minced
• 2 Tbsp olive oil
• 7 cups low sodium chicken or vegetable broth
• 1 796ml can diced unsalted tomatoes
• 1 cup cherry or grape tomatoes
• 1 small bunch fresh basil
• sea salt
• freshly ground black pepper

Method

To make your soup:
Put a large pan on medium heat and add olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon. Cook for 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.

Heat the broth, then add to the large pan of vegetables with your tomatoes (canned and fresh). Give it a good stir and bring to a boil. Reduce heat and simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.

To serve your soup:
Remove the pan from the heat. Season with salt and pepper and add the basil leaves. Using a hand blender pulse the soup until smooth. Season again (as necessary) before dividing between your serving bowls.

I love making soups for weekday lunches and the basil was a great flavour in this one.

What are your Super Bowl plans?

Cheers,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Go Go Goals...Small Steps Today For A Healthy Tomorrow

For those who frequently follow my musings, likes, and pins you know that I enjoy a good motivational quote, adore my greyhound, and strive to be the best version of myself. As a perfectionist, that will be a lifelong challenge for me and means that I'm always working on personal development.

I haven't been posting as often as I would like, but I've been enjoying sharing recipes here and there. Today I thought I'd steal a moment and put down a few thoughts. Since it's January 23 (already?!) I thought I'd check in and see how you're doing with your goals (or resolutions) because I am a believer in lifelong change and the creation of healthy habits, not jumping on the band wagon and falling off right away! Eating healthy and being active are skills that need to be practiced so that they become second nature.

I often talk with clients about having a 'Stephanie on their shoulder' to remind them to be mindful and make conscious health choices. If they choose to have a piece of chocolate, then I want them to enjoy it, not feel guilty about it, but find a way for that to fit into the big picture that is their wellness journey.  Too often we're too strict and then we go in the opposite direction, for most of us it's about finding a healthy balance.  It's about getting on the health cycle, where you eat well, have increased energy, look forward to being active, and want to keep it up to keep that feeling.

So, I'm asking you to reflect.  Perhaps the gym has quieted down since January 1, or the cupboards are holding chips and candy again.  What is a small step you can take today towards your healthy tomorrow?

Maybe that's:
- parking further away from the mall and walking (even if it's cold out)
- walking a few flights of stairs during commercial breaks
- putting out a fruit bowl so that it's the first thing you see when you're hungry
- taking the laundry off the treadmill and dusting off your running shoes so they're waiting for you
- creating a new tradition with a friend and meeting for an active date/chat
- including vegetables with lunch and supper
- keeping a glass of water on your desk
- eating before you go grocery shopping
- using positive terms when you look at yourself in the mirror
- eating real food (less packaged, convenience items)
- cooking a big batch of soup/chili on the weekend for your lunches
- turning off the television or computer at supper time

These may seem small, but once they become part of your routine you can add new challenges.  The small changes are the ones that stick, because we eventually don't even notice them.

I have lots of little goals that I'm working on right now, what about you?

To your health!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

hiah chat - Leia Bridge

Born and raised in Saskatoon, Leia feels most at home on the prairies.  A love of learning and travel has sparked many adventures and opportunities, but family and friends keep calling her back home. Leia is a graduate of the University of Saskatchewan, where she studied French, Spanish and Linguistics, but she currently studies the movement of the body, big sweaty smiles and the life-changing effects of the Moksha Yoga series at her studio Moksha Hot Yoga, which she co-owns with friend Ashleigh Ireland, right here in Saskatoon. Leia is passionate about building community and creating a welcoming space for her yoga students; but when she's not in the hot room, Leia can be found jogging through the river valley, taking in the sights and sounds of Downtown and Broadway, or enjoying home life with her fiancé and her little black cat, named Pootie Tat.

Twitter: @mokshayogasask
Facebook: Moksha Yoga Saskatoon
Website: www.mokshayogasaskatoon.com

1. What does being healthy mean to you?

Being healthy means waking up in the morning and feeling really good inside my body and ready to tackle the day with a positive attitude.

2. Do you feel that you lead a healthy life? How? (or what would you change?)

I lead a fairly healthy lifestyle.  I do Moksha Yoga, I run, I enjoy Crossfit, and I try my best to eat healthy meals and drink in moderation.  I am a lover of wine, and I enjoy a small glass of wine almost every night with my supper.  A girl has to have some indulgences in life, but if I had to change something, I would try to not eat supper so late some nights!

3. What is a healthy meal that you often eat?

My current favorite quick-fix is a tomato and avocado sandwich on 12 grain bread. Sometimes I add spinach if I'm feeling fancy. The creamy texture of the avocado means no mayo or other condiments are required.  A little salt and pepper, and voila! - quick lunch!

4. How do you stay healthy when life gets hectic?

I tend to gravitate towards a diet of granola bars, fruit and whatever else I can get my hands on quickly when I am busy.  This is not the most balanced diet! I've been making an effort lately to prepare my meals the night before and pack a lunch and/or supper when I am not at home so I will have better choices on hand.  It takes some pre-planning, but leftovers from supper or a quick salad with protein are my most common meals.

5. What is one of your challenges or struggles when it comes to leading a healthy life?

It's definitely having food with me when I am busy.  I often leave the house early in the morning and don't come home till after midnight.  Those pre-packed lunches and dinners are my saving grace. And If I don't have them, that's when I struggle.

6. Are you currently working towards a goal or starting/stopping a habit? What?

I am trying to get more fibre into my diet and also increase my vegetables. I think the increase in vegetables will help with the fibre :)

7. What motivates you to be healthy?

The way I feel in the morning motivates me to be healthy. I dislike waking up feeling groggy, or with a tummy ache and I know from experience that eating healthy keeps me from feeling that way.

8. What is a treat or indulgence that you enjoy?

Red wine, cheese, coffee hahah!!

9. Any inspiring words or comments that you'd like to share with our readers?

Life is your life, your one and only life. chose wisely, but don't let fear of the unknown hold you back. It's the things that you were too scared to try that you will likely regret more than the mistakes that you've made along the way.....

Thanks Leia!

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hiah chat - Karlie Jackson

Karlie Jackson was born and raised in Saskatoon, Saskatchewan with her mom (Bev), dad (Richard) and sister (Kayla). Growing up, it wasn't uncommon for Karlie to be participating in a variety of sports; everything from ball to soccer, swimming to basketball and many others. Now, Karlie is not only a player on the Saskatoon Valkyries Women's tackle football team, she also sits on the board of executives as the VP of marketing and promotions. Karlie had the opportunity to be a part of the first ever Team Saskatchewan women’s football team, and went to Montreal in 2012 to participate in a Team Canada National Women's football ID camp and tournament.

Last spring Karlie convocated from the University of Saskatchewan with a BSc in Kinesiology and she hopes to be accepted into the college of nursing for the fall of 2014. Karlie has been a CSEP-Certified Personal Trainer for the last 2.5 years. She trains through the Human Performance Centre out of the University of Saskatchewan. On top of that she also works for the City of Saskatoon as a Recreation Technician at the Leisure facilities. During her free time Karlie enjoys playing many different recreational sports, relaxing and catching up with friends.

Instragram: karjack13
Twitter: @13karjack

Pinterest: 13karjack

1.    What does being healthy mean to you?

Being healthy is more than just an image. It's a lifestyle that incorporates ones' mind, body and soul. It is all about doing things that you enjoy and will prolong your life. Living healthy is a combination of moderation and balance.

2.    Do you feel that you lead a healthy life? How? (or what would you change?)
I do feel like I live a fairly healthy lifestyle. I workout regularly, I eat a healthy and balanced diet. I try to take "me" time as much as I can. I educate myself on ways to continually improve myself. I also allow myself to indulge in life's little pleasures once and a while. I am however human, and can always work on something and for me that would be sleeping more and allowing more time for myself.

3.    What is a healthy meal that you often eat?

A healthy meal that I eat quite often is salmon/chicken breast with a steamed or raw vegetable and rice or sweet potatoes.

4.    How do you stay healthy when life gets hectic?
Between work, school and activities, my life does get pretty hectic. I always try and prepare most of my meals on the weekend for the upcoming week. That allows me to continually eat healthy. I ensure that I make time to exercise regularly, which doesn't just help me look and feel good, it helps me to relieve stress and work through every day problems that I may encounter.

5.    What is one of your challenges or struggles when it comes to leading a healthy life?

My biggest struggle is remembering to put myself first. I love personal training and participating in a variety of sports; sometimes I tend to spread myself a little too thin. My continuous struggle and challenge is to ensure that I maintain a regular sleeping schedule where I reach as close to 8 hours as possible and to allow for "me" time.

6.    Are you currently working towards a goal or starting/stopping a habit? What?

One of my current health challenges is to stretch after every workout and try to practice yoga once a week. I am also trying to try a new recipe at least once a month.

7.    What motivates you to be healthy?

My clients, friends and family motivate me. Many of the people whom I interact with on a daily basis view me as a role model and to me it is important that I lead by example. It is pretty hard to take fitness and health advice from and individual who does not practice what they preach. I am also motivated by my very long bucket list. I have a lot of goals that I would like to accomplish and experience and I don't want failing health to be the thing that stops me.

8.    What is a treat or indulgence that you enjoy?

I love chocolate, baked goods and a good burger, but of course all in moderation.

9.    Any inspiring words or comments that you’d like to share with our readers?

Everyone's vision and image of healthy is going to be different. It is important to find the things that work for you and your lifestyle; it also has to be things that you enjoy. Being healthy doesn't happen overnight, it is a lifestyle, and it is something you work at every single day.

"Success is the small sum of efforts, repeated day in and day out" - Robert Collier

Thanks Karlie!

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