SWEAT Inc

01/02/2024

If you are motivated to make changes to improve your health and wellness in 2024, I’m here to help you make it happen. Trying to get there alone or get started can feel stressful. Let me help you remove the stress by creating an easy process.

It begins with setting your mind right (mindset), and then it comes down to mastering 5 simple habits:

🏃‍♀️ Movement
🍽️ Food
💦 Hydration
🛏️ Sleep
🧘‍♀️ Stress reduction

I'm about to launch my 4-week Healthy Habit Jump Start Program on JAN 8th, where I will coach you over the next four weeks with education & empowerment, group calls, live chat, Q&A, accountability tracking and more! This will kick off your year with strategy and support.

If you want to improve your healthy lifestyle habits, this ONLINE program is for you. I guide you along, keep you on track and cheer you on.

Sign up now, as space is limited.

Let's get started!

🔗Link in bio!

12/30/2023

It’s almost the end of 2023, and it’s this time of year when many reflect on their health and wellness. 💫

Are you ready to make 2024 a healthy year for YOU? Forget simply making the resolution, getting a gym membership or buying a treadmill.

While those are great, these actions don't come with accountability, so they often fall short of providing you with the change that you are seeking!

Did you know that most people who vow to start fresh in January will drop everything by March simply because they don’t have a plan or clear goals, coaching, and support? That isn't very encouraging!

Vowing to improve your health in the new year is a fantastic concept, but it must be followed with proper actionable steps to achieve long-term results.

Committing to greater accountability will help you create sustainable habits for the whole year.

Join me on JANUARY 8th for my 4-week Healthy Habit Jump Start (online) Program. Learn how to create a healthier lifestyle by creating healthier habits.

There are no quick fixes, fads, or secret potions - just easy, actionable steps you can take each day so that this time next year, you will have stuck to your plan versus vowing to start all over again.

Fitness, Fuel, Lifestyle, Mindset.

Coaching, community, accountability, education and empowerment - it all begins with a January Jump Start!

Join me, and let's kick off the Healthy Year of You together!

Get ready to create lasting change with our comprehensive 4-Week Jump Start Program. Join now and receive support, accountability, and education. Register today!

05/16/2023

If you're looking for an outdoor fitness program that is professional, purposeful AND fun, join us! Your longevity and more vital self awaits!!

https://sweatinc.ca/boot-camp/

05/12/2023

🌸May is the most amazing time to recharge your fitness and wellness routine. A new season, brings new inspiration. Spring is the season of renewal. It’s also the season of outdoor fitness!

🌳Add some outdoor walks to your day - before work, at lunch or after dinner.

🌳Enjoy some meditative time on your deck - reading or simply listening to the birds!

🌳Take your strength workouts outdoors.

We are pumped to kick off our 16th season of running an outdoor fitness program! Classes begin on May 22 in the parks of Riverside South.

https://sweatinc.ca/boot-camp/

12/15/2022

👉How to boost your results (PROVEN) 🔥​​​​​​​​
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There’s one thing you can do to help ramp up your results … that actually works!​​​​​​​​
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✅Get an accountability buddy!​​​​​​​​
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Researchers say having someone to be accountable to can help you get MORE results.​​​​​​​​
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Scientists tracked over 700 people who were in an online weight loss group. A little over half of them had accountability buddies, while the others didn’t.​​​​​​​​
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The group with the accountability buddies lost more inches than the people without.​​​​​​​​
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(The study was published in the Journal of Health Communication.)​​​​​​​​
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So if you want to set yourself up for a better chance of being successful with your goals … accountability is one of the things we do BEST! ​​​​​​​​
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👉Send me a DM if you need a little extra accountability in your life.​​​​​​​​
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12/09/2022

Chickpea and Spinach Salad​​​​​​​​
(serves 4)​​​​​​​​
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4 big handfuls baby spinach​​​​​​​​
2 Tbsp extra virgin olive oil​​​​​​​​
Juice of 1 lemon​​​​​​​​
½ tsp sea salt​​​​​​​​
2 cups (360 g) canned chickpeas, rinsed, drained, and thoroughly dried​​​​​​​​
1 tsp cumin​​​​​​​​
1 large avocado, pitted, peeled, and chopped​​​​​​​​
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Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt. ​​​​​​​​
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In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp. ​​​​​​​​
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Add the chickpeas to the spinach and toss well. Top with the avocado and serve. ​​​​​​​​
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12/07/2022

The holidays are ALMOST here … and that means less than two short months before the end of the year. This is a great time to finish the year off strong. Are you setting any goals between now and then? ⬇️⬇️⬇️ ​​​​​​​​
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12/06/2022

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12/03/2022

👩‍🍳🍳This recipe makes a fast & easy breakfast or lunch.​​​​​​​​
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The best part? You can customize these egg muffins any way you want — use frozen or fresh veggies ... or add cooked turkey bacon, beans, or salsa.​​​​​​​​
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Egg Muffins Your Way​​​​​​​​
(Makes 6 x 2-muffin servings)​​​​​​​​
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12 large eggs​​​​​​​​
1 medium onion, diced and sauteed.​​​​​​​​
1 cup cooked veggies (broccoli, green peppers, etc.)​​​​​​​​
½ cup (56 g) goat cheese crumbles​​​​​​​​
Sea salt & fresh pepper, to taste​​​​​​​​
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Preheat oven to 375°F/190ºC. Coat a 12-cup muffin tin with nonstick spray. Set aside.​​​​​​​​
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Crack all of the eggs into a large bowl and whisk until blended. Stir in the onions, veggies, and cheese. ​​​​​​​​
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Evenly spoon the egg and veggie mixture into the muffin cups. Place in the oven and bake for 15-18 minutes. The muffins are done when a toothpick inserted into their center comes out clean.​​​​​​​​
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11/30/2022

❓What happens when I miss a workout?​​​​​​​​
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✅The answer: There are two important things to know. First, your body doesn’t deteriorate overnight. So while this won’t completely derail your results …. ​​​​​​​​
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Missing a scheduled workout can ABSOLUTELY mess with your mindset and motivation. ​​​​​​​​
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One missed workout easily becomes two … which becomes three … and then before you know it, you feel like you’re back at square one, starting over again!​​​​​​​​
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You know the saying: “It’s easier to stay on the wagon than it is to climb back on.” It definitely applies to fitness and any healthy habit.​​​​​​​​
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👉 Here’s how to stop 1-2 missed workouts from ruining your long-term motivation:​​​​​​​​
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- Figure out why you missed the workouts (including underlying reasons)​​​​​​​​
- Set goals that actually matter to you (vs the ones you think you SHOULD be working toward)​​​​​​​​
- Find activities you love, or work with a coach who can help you​​​​​​​​
- Do not beat yourself up or overthink it. Just start moving again! ​​​​​​​​
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Sometimes missing your workout, is what you need mentally, and that's ok. Just get back on track the next day! ​​​​​​​​
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11/25/2022

A healthy weekend snack! ​​​​​​​​
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😋Have you ever had kale chips fresh out of the oven? ​​​​​​​​
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Note: it’s normal for kale leaves to cook a bit unevenly — the leaves aren’t always the same thickness and some might be drier than others. ​​​​​​​​
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Toward the end of the cooking time, keep an eye on your kale and remove any leaves that look like they might be charring.​​​​​​​​
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Oven-Baked Kale Chips​​​​​​​​
(serves 4)​​​​​​​​
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1 large bunch of kale, rinsed thoroughly, dried, and stemmed​​​​​​​​
2 Tbsp avocado or olive oil​​​​​​​​
Juice of ½ lemon or 1 tsp apple cider vinegar​​​​​​​​
1 tsp sea salt​​​​​​​​
1 Tbsp nutritional yeast​​​​​​​​
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Preheat your oven to 275ºF/140ºC and line a rimmed baking sheet with parchment paper. Cut the kale into 2-inch (5 cm) pieces. Set aside.​​​​​​​​
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Pour the oil and lemon into a large bowl and add the kale, tossing with your hands to make sure the greens are well coated. Place the kale on the baking sheet in a single even layer.​​​​​​​​
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Sprinkle the kale with sea salt and nutritional yeast and place in the oven for 10 minutes. Stir and cook for another 8-10 minutes, until crispy. Remove from the oven and enjoy! ​​​​​​​​
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