Four Your Health

05/19/2025

Happy Victoria Day, Canada! 🍁

Today’s a great day to honor our history, enjoy the long weekend, and think about what really nourishes us—body, mind, and soul. 💛

✨ Whether you’re having a BBQ, a family picnic, or just relaxing, remember: Eating well is more than just food. It’s about spending time with loved ones, feeling grateful, and finding balance. 🌿

👉 How are you celebrating today?

Share your favorite long weekend traditions with us below! 🥰

04/19/2021

Our focus has always been and always will be your core!

We ❤️ this exercise because it’s Simple but effective. Give it a try and let us know what you think!

Get Avtive. Eat Well. Relax Often. Smile Big

11/10/2020

4 Simple switches to Increase exercise effectiveness, core activation, and functional results😎👌.

1) slow down

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👌 Increased time under tension improves mind-body awareness (nervous system), stabilizer activation, true strength (not just momentum), and ability to focus on the quality/intention so you gain maximum benefit

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2) load one side (not both)

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👌this significantly increases core demand, specifically on the “unloaded” side so you stay upright

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3)Change carry position

👌 sublet change but can significantly increase the difficulty of the exercise without adding more load and will trigger MORE muscles to activate! Simple rule: Start low, build to elevated holds

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4) train barefoot

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An unforeseen benefit to working out at home means you can let your piggies roam free! Strengthening your feet can have HUGE benefits! , Namely, improving your arch (we are born with flat feet) so your knees and hips are properly supported and are less likely to collapse (in). JUST as important as training your core for the same reason :-)

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This is one of the exercises in our NEW 6 Week Virtual “Metabolic Muscle” program that starts tonight at 6pm!

Let me know which one YOU are going to implement into your training??
Can’t wait to see YOUR results!

Get Active. Eat Well. Relax Often. Smile Big

10/30/2020

HOT CHOCOLATE PROTEIN SHAKE

Triple threat alert!

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If you love chocolate (and I know you do 😉) warm drinks (umm yes please) and yummy tasting things (who doesn’t??) you’re going to cry happy tears when you taste this!

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2 tbsp cocoa (unsweetened)
1.5 cups (milk alternative warmed)
1/2 banana (as thickener)
1/2 tsp vanilla
1 scoop of flavourless vegan protein
(I used and distribute Arbonne)
1 tsp maple syrup or honey
Sprinkle on cinnamon (as you wish)

All the things you crave bundled into one 😍 Try this baby for breakfast or after workout snack 👍

Get Avtive. Eat Well. Relax Often. Smile big

10/29/2020

Strap on your B***Y BANDS!

Simple circuit you can do anywhere, anytime and even with your eyes closed ( ). Exercises don’t have to raise your heart rate to be effective. Sometimes The best and most beneficial workouts are done on the floor especially if your goal includes increasing core strength and reducing back pain 🤩All three of these beauties are beginner exercises that will help strengthen your glutes ❤️ Give them a try today!

1) banded donkey kicks

2) banded reverse hyper extension with abduction

3) clamshell

Don’t have a band? Come & get one from us for FREE!!!

Then join us 4 FREE Virtually this Saturday for a “SPOOKY B***Y” class from 9-10Am. Learn 3 tricks to activate your “lazy butt” and start feeling better.

Simply DM us code “witch” followed by your email to join :-) Be sure to tag a friend who needs a good spanking 😚

Get Avtive. Eat Well. Relax Often. Smile Big

10/11/2020

BEST HEALTHY PANCAKES

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1 cup gluten free flour
1 mashed banana
1 scoop flax
2 tbsp maple syrup
2 tsp baking powder
3-4 cup almond milk (or alternative)
1/4 tsp sea salt
Mix in whatever your ❤️ desires
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*We rotate between blue berries & chocolate chips

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Sometimes Also often add a scoop
Of Arbonne’s flavourless protein 😎

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I have a new shipment of this vegan protein boost I use in MOST of our baking and its on sale 20% this weekend- dm to get yours now 👍

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Get Axtive. Eat Well. Relax Often. Smile Big!

10/06/2020

Too busy to eat? Cheers! Let’s drink!

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Love supporting other small businesses? Me too!

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I also love quick and simple healthy smoothie and has a few goodies in her recipe book I picked up 😍.

Try her Green Goddess smoothie

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2 tbsp h**p seeds
1 banana (I did 1/2 frozen)
1/2 avocado
1 cup spinach
1 cup Frozen Mango (I did 1/2)
2 tbsp chia seeds
1/4 tsp chopped fresh mint (I didn’t have any)
1 cup almond milk (I used unsweetened)
Add water for desired consistency

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Get Green. Eat well. Relax Often. Smile big!

09/30/2020

WOMENS BODIES ARE BADASS!

Say Good-bye to Lordosis & Anterior Pelvic Tilt!

These images were taken on July 26th, 9 days postpartum, 30 seconds a part.

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Image on the right is my natural relaxed postnatal posture. Due to pregnancy related muscle imbalances I have an excessive lumbar curve and increased anterior pelvic tilt. This makes my stomach “pouch” out.

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Image on the left I engaged my TVA (deep core) by drawing my belly button UP and IN and also gently activated my glutes. As a result you can see my lordosis and anterior tilt disappears (momentarily). Which makes me look like I have miraculously lost the “pouch” but I Didnt- Not that fast! 😝

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Recovery is a journey, don’t try and rush. Our bodies need time to heel so be patient and consistent mamas.👌

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The best news is you can make a great recovery even if it’s been 10+ years!

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To help correct this imbalance and restore my alignment long-term I have been doing gentle exercises to strengthen these two muscle groups after stretching the ones that are overworking. I’ll be posting some goodies! Many of which can be done in your bed with your eyes closed 🥳

Get Active. Eat Well. Relax Often. Smile Big!

09/14/2020

4 Mistakes you DON'T want to make! -

Mistake #1 1. Picking Up Where you left off ;-( A friendly reminder to take things slowly when returning to an exercise program after taking time off. You'll want to spend most of your "day 1" stretching, followed by a full-body, 1-2 set circuit using lighter weights (or body-weight) through a va...

09/03/2020

NUTTY POWER BAR

This delicious, no bake bar is great 4 after a workout, game or even a quick breakfast on the go!

1 cup of cxashews
1 cup oats
1/2 peanut butter
1/2 honey or maple syrup
1/4 cup dairy free dark chocolate chips
1 TBSP chia seeds
1 tsp vanilla
1/4 tsp salt
1/2 cinnamon

Dry, then wet and Use your muscles to mix it good 🤓👍 Place into 7 x 7 pan and press it down hard, freezer 4 half hour, cut into desired shapes (Madelyn did ❤️) and store in fridge!

Get Avtive. Eat Well. Relax Odten. Smile Bug! Hahahah keypad issues 🤣 You know what I mean 🙃😉👌