Back to Blogging

It’s been a long time since I’ve last posted on here. Through breakup blues and exams, I wasn’t feeling the workout motivation. I just had a revolutionary trip to learn a new language and I’m back. Found my groove and new, personal motivation to work harder. Time to post everyday and reach those goals!



Daily Inspiration – Transformations :)


My name is Katie and I lost 40 pounds the healthy way! I decided it was time to make a lifestyle change & did just that. No fad diets, no supplements…just hard work and focus! 

I am now a personal trainer & yoga instructor, sharing my journey to help motivate others. Always focus on your diet, it’s as important as a good workout!


Hey! I’m Lily and I’m 20 years old, 5’4”

I started my weight loss journey in fall 2012, I was over 200lbs I refused to step on the scale when my weight reached that. I decided to start exercising shortly after and I used cardio and clean eating to drop the weight. I went all the way down to 119lbs But with no muscle tone and extra skin I decided to incorporate weight lifting into my workouts. I now weigh about 138lbs. I still eat clean and gluten-free, high protein, and I’m so happy! Follow my blogs to hear more about my journey! 🙂



26/F/5’3” SW:190  CW:145 GW: Happy

Hi my name is Jamie!

I’ve been on this weight loss/fitness/healthy lifestyle journey for a while. On and off, until 2012 and that’s when I made a true commitment. It’s had it’s ups and downs. I am very motivated these days to change my life and inspire others. I am on a mission, i love talking to other people about fitness, clean eating and what has worked for me. I’ve recently started nutritional cleansing and it has done wonders for my body! I am forever grateful. It has helped me lose a couple stubborn lbs/kgs that I have been trying to release for a long time! Finally starting to feel comfortable in my own skin…there’s no going back from here! follow me for inspiration, motivation or just a friendly chat! Don’t ever give up! and don’t ever let anyone make you feel like your dreams are not valid. they ARE possible. I promise you. I’ve been there. and look at how far I have come. You can do this.






The Break Up Gut

Yup, that’s right. Just went through a major break up from my long term relationship. And how did I deal with all of those out of control emotions, hormones and stress? Food. Yup, that’s right, I’m guilty. I gained just around 4 lbs. But no fear! I’m now stronger than ever and ready to get into the fitness gear of things! 
My guilt trip – The Best Break Up Foods

“If You’re Sad About The Breakup… 

In between the raging tears, reminiscing through old photographs, and therapeutic phone calls to friends, it’s time for some serious comfort food. This is not the time to worry about calories, bloating, or weight gain. Give yourself a few days of indulgent eating. Then, do your best to ditch the blues and get back on track with some healthy eats (see our suggestions below) so you can look and feel your best.

  • Ice Cream The gooier the better. Our favorite breakup flavors include Breyer’s Smooth and Dreamy Mint Chocolate Chip (half the fat and still tasty and addictive) and Starbucks Java Chip. Acold, creamy treat helps get rid of the headache your idiot ex-significant-other may have caused. And our favorite trick – eat it out of a martini glass and you’ll feel sexy, seductively single, and invincible! (Once you get back on track, replace it with: low-fat maple yogurt.) 
  • Popcorn Something about this crunchy treat gets our aggression out. Pop up a big bowl, smother on the melted butter and nestle in front of the telly with a good movie. Perfect lift-your-spirits flicks include Mamma Mia! and Bridget Jones’ Diary for the gals — Old School or Ocean’s Eleven for the dudes. (Once you go back to healthy noshing, skip the butter and salt and sprinkle it with a little paprika and parmesan cheese.) 
  • Pizza The ultimate comfort food — melted cheese, crispy bread, pepperoni, and toppings galore. What better way to heal a broken heart? Just don’t let misery drive you over the edge — limit yourself to three slices. Otherwise, you may wake up in the morning feeling like a beached whale. (Then get back to your “dating weight” by replacing the pizza with whole wheat tortillas sprinkled with diced tomato, cucumber, and feta cheese.) 
  • Melted Brie & Baguette Forget those wimpy part-skim, low-fat cheeses. When you break up, you need the full-fat triple-crème Brie – the decadent king of all fromage. Melt it in a baking dish in the oven and dig in with thin slices of bread. Along with a glass of red wine, this will make you feel so indulged, so loved, you’ll totally forget about what’s-his-name. (When your mourning period ends, ditch the B&B for a more figure-flattering Triscuits topped with low-fat cottage cheese). 
  • Tortilla Chips & Guac Salt, salt, and more salt, combined with garlic and a little spice equals pure bliss. Anything crunchy is good for a breakup because it helps work out that frustration — and somehow tortilla chips feel less fattening and zit-inducing than potato chips. Plus, aren’t avocados loaded with the “good” kind of fat anyways? Sign us up! (Mini carrots dipped in hummus are a yummy replacement when you’re ready to come out of your food coma.) 
  • Chocolate Let’s face it, this stuff works for every occasion, good or bad, happy or sad. Nibbling a bit of dark chocolate, or in some cases a whole bar, will put you in the mood for new love. (And yes, you can continue to sneak some sweets once you phase into a healthier lifestyle — Rolos are 20 calories a piece so allow yourself four or five a day.)

If You’re Happy About The Breakup… 
If parting with your ex leaves you feeling free and easy (although still a tad awkward and sentimental), nosh on something that makes you feel lighthearted and nostalgic, like a kid again. Nothing fussy, nothing fancy. Enjoy and give your spirit an extra lift.

  • Gummy Candy Coke Bottles, Swedish Fish, Sour Patch Kids, Hot Tamales, and the list goes on. They’re fun to look at and popping them in your mouth makes you feel like a kid again — wild and carefree — how apropos for the occasion. Sure, gummies are loaded with sugar but they’re still fat-free, so chomp away and you could always do a quick brushing afterwards. 
  • Pasta Pasta is the food of love, so put yourself back in the right frame of mind by slurping down a big helping of garlic linguini, penne with marinara, or spaghetti primavera. We like to serve it up bistro-style, with some candlelight, warm bread, and a glass of Cab on the side. 
  • Burger ‘n Fries The ultimate carefree (if slightly grease-laden) meal. Go for it! 
  • Cupcakes These are festive, celebratory, and best of all, they’re fun to eat. So munching on a red velvet cupcake slathered with cream cheese, or a chocolate bundle topped with frosted flowers is an fitting way to lighten up the mood and usher in the next stage of your romantic life.”

Excerpt from:

Going for surgery to remove a lump Thursday. That means no exercise for a week or two. Going to have to be super careful about what I am eating during that time period. Anyways, if you’re going through a breakup right now, don’t despair! Emotional eating may seem like the best option at the moment, but we will get over it stronger than ever!


The Benefits of Exercising Outdoors

Today was a beautiful day. It was a great opportunity to exercise outside. Hopefully this warm weather will continue in Canada, hadn’t had much luck so far this year!
On that note, here is a great article about exercise outdoors!

The Benefits of Exercising Outdoors

You stride differently when running outdoors, for one thing. Generally,studies find, people flex their ankles more when they run outside. They also, at least occasionally, run downhill, a movement that isn’t easily done on a treadmill and that stresses muscles differently than running on flat or uphill terrain. Outdoor exercise tends, too, to be more strenuous than the indoor version. In studies comparing the exertion of running on a treadmill and the exertion of running outside, treadmill runners expended less energy to cover the same distance as those striding across the ground outside, primarily because indoor exercisers face no wind resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown to apply to cycling, where wind drag can result in much greater energy demands during 25 miles of outdoor cycling than the same distance on a stationary bike. That means if you have limited time and want to burn as many calories as possible, you should hit the road instead of the gym.

But there seem to be other, more ineffable advantages to getting outside to work out. In a number of recent studies, volunteers have been asked to go for two walks for the same time or distance — one inside, usually on a treadmill or around a track, the other outdoors. In virtually all of the studies, the volunteers reported enjoying the outside activity more and, on subsequent psychological tests, scored significantly higher on measures of vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue after they walked outside.

Of course, those studies were small-scale, short-term — only two walks — and squishy in their scientific parameters, relying heavily on subjective responses. But a study last year of older adults found, objectively, that those who exercised outside exercised longer and more often than those working out indoors. Specifically, the researchers asked men and women 66 or older about their exercise habits and then fitted them all with electronic gadgets that measured their activity levels for a week. The gadgets and the survey showed that the volunteers who exercised outside, usually by walking, were significantly more physically active than those who exercised indoors, completing, on average, about 30 minutes more exercise each week than those who walked or otherwise exercised indoors.

Studies haven’t yet established why, physiologically, exercising outside might improve dispositions or inspire greater commitment to an exercise program. A few small studies have found that people have lower blood levels of cortisol, a hormone related to stress, after exerting themselves outside as compared with inside. There’s speculation, too, that exposure to direct sunlight, known to affect mood, plays a role.

But the take-away seems to be that moving their routines outside could help reluctant or inconsistent exercisers. “If outdoor activity encourages more activity, then it is a good thing,” says Jacqueline Kerr, a professor at the University of California, San Diego, who led the study of older adults. After all, “despite the fitness industry boom,” she continues, “we are not seeing changes in national physical activity levels, so gyms are not the answer.”


Photos from this week in fitness & food


Need some clean eating food ideas?
Cherry Oatmeal: microwave 2/3 a cup of whole oats in water for 1 minute. Add 1 cup of frozen cherries to oats with water. Microwave for 1 minute. Stir so juices run through oatmeal. Cook for another minute and stir. Cool and eat. TASTES LIKE CHERRY BAKED CRISP 🙂 Good for breakfast, dessert or snack. 320 calories.

Chicken Fajita Salad: Cook a recipe of chicken fajitas (clean and whole ingredients). Instead of eating on a pita, toss with baby spinach and romaine.

Tea with Honey: Green mango tastes delish, so does peach and normal black.



& Post-workout sauna selfie for the heck of it!



Thank you Jill for nominating me for the Liebster Award. Check out her awesome health blog; she posts great information about eating clean, training and working hard. The Liebster award is an initiative to spread information about other bloggers. It allows bloggers to share information about themselves, get to know other bloggers and introduce bloggers to each other.


Here are the rules:

1) Thank the rockin’ blogger that nominated you.
2) Answer the 11 questions you were given.
3) Nominate 11 other bloggers with less than 500 followers.
4) Post 11 questions for your nominees to answer.
5) Tag your nominees and post a comment in their blog so they know they’ve been nominated.

Here are the questions I was given to answer by Jill:

1) What is the one tangible item you can’t live without and why?

I can’t do without my wipe-board “to do” list. It sounds crazy, but I’m a very forgetful person and writing down what I need to accomplish each day helps keep me on task, organized and stress free.

2) What is your guilty pleasure and why?

This would definitely be chocolate. I love dark chocolate, milk chocolate, white chocolate, any kind of chocolate! Even though it’s not the healthiest, it tastes amazing. I love it, looking forward to Easter sweets.

3) Describe your family in one word.

Motivated. My family is all driven by goals and ambitions. We share these ambitions with each other and work together as a family to help each other accomplish them. It’s our way of connecting on a personal level. Some of these goals include personal fitness, education, volunteer work and personal-social aspects.

4) If you could change one thing about yourself, what would it be and why?

I am extremely shy. If I could change one thing about myself, it would to become a more social and outgoing person, especially for my age. I want to have more fun and live on the edge.

5) What is your dream job?

My dream career is to become a pediatric physician with a specialty in sports medicine. Since elementary school, I have dreamed of becoming a doctor. My goal in life is to impact someone’s life in a beneficial way. This job would give me the opportunity to help others everyday. I still have a long time until I reach this opportunity in my life, I hope that I can make it through the many more years of schooling to come! haha.

6) Do you ever read your horoscope? Why or why not?

I don’t really ever read my horoscope. I want to live life unexpected, I’d rather not read about what might happen in my future, instead, i want to start shaping it.

7) What cheers you up when you’re sad?

Icecream. Just kidding 😉 Well not really. Food helps, but so does friends, family and inspiring blogs like YOURS 🙂

8) If you could spend one day with a celebrity, who would it be and why?

I would want to spend a day with Oprah. She is a true inspiration and role model. I would love to see a part of what she does everyday.

9) Are you an early riser or a night owl?

I am an early riser. Usually go to bed at 9 pm…

10) If you were entering a talent show, what would be your talent?

That is a hard one! I’m not talented vocally, dramatically, or even remotely funny. The only thing I could see myself doing is playing the piano.

11) Does the future scare or excite you?

The future both scares me and excites me. I am going to face big decisions this year in my life. Those decisions will impact the rest of my future. That scares me because those decisions mean a lot. In this year, I will be applying to University and facing the stresses of trying to get academic scholarships. The next year I will be leaving for University, which will undoubtedly be far away from anything I have known or grown up with. Then comes the medical school aspects of my dreams for the future, dissecting human cadavers and trying to save people’s lives without success. Its a hard concept to come to. Both scary and exciting.

Thanks for reading!
The blogs I nominate are:

Here are the 11 questions:

  1. Who would you want with you if you were stranded on a deserted island?
  2. If you could do anything you wanted right now, what would it be?
  3. If money was no object, what would you do all day?
  4. Where do you most want to travel, but have never been?
  5. What is your favorite memory?
  6. Who is your favorite author?
  7. What is your favorite book?
  8. What was your favorite activity in gym class?
  9. What has been your biggest challenge?
  10. What is your biggest success up until now?
  11. What does your perfect day look like?