Teach kindness to your family and increase their happiness and mental health

Last Wednesday; I went to my regular morning run. I was running alone and keeping a "distance" from other sports enthusiasts. There was a point in the path that narrowed a lot. A lot less than the 1,5 meters distance we're supposed to keep from each other.  There were bushes to each side. I kept running, enjoying the views.

A little further down the way, I could see a guy standing. He was with his dog: a big, white, fluffy dog.
We saw each other, and I began to slow down. I didn't know if I had to step out the path to avoid him and risk of falling into the bushes, or if he was going to move. He immediately went out of the way to give me space to run through, cracked a smile and said "good morning". To which I replied: "good morning, and thank you!" With a big smile on my face. This small gesture made me feel connected in some way, and I realised how a small gesture of kindness makes a big difference. 

The current situation in which most of the world has been living;...

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ALL Carbs Make You Fat: Myth Or Truth?

I'm not eating carbs.

It's making me gain weight.

I hear this ALL.THE. TIME.  When you reach your 40's, you have to consider changing your nutrition. Yet,  ditching the carbs is not the solution to your problems.

With all the  NO-CARB diets trends out there, it's widespread to see this statement pop up everywhere.

Well, I'm here to tell you that not ALL carbs -or carbohydrates- are making you fat.


You've been neglecting your delicious pasta, cakes, and croissants for no reason?!

Before you go and hit the pastry shop, you got to hear me out.

Let me begin by saying that carbs are not all created equal. The process they go through in your body will be different depending on what carb you're eating. The truth is that they all end up turning into glucose. AKA energy source for your body.

You have to look for is: what are they bringing to your plate?

When you talk about carbs, you need to understand that not all carbs are the same. You can find complex and...

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Uncategorized Apr 22, 2020

I want you to look back on this first month of 2020 and ask yourself, and be honest here, How are your New Year's resolutions coming along? Are you on track to start your second month on a high, or have you found yourself making excuses on why you've already fallen off the wagon? Did you get an answer? Good, now hold that thought.

Research has shown that the majority of adults make New Year's resolutions. Still, less than 10% actually manage to keep them for more than a couple of months. And amongst the most common resolutions? Losing weight and exercising more, no surprise there. 

All resolutions are about bettering ourselves, changing habits, and breaking a pattern of behaviors that have been a part of us for a long, long time. But doing this is not an easy task. One of the best tools that I go back to time and time again is applying the concept of accountability to my life. 

Accountability means taking responsibility for the actions and choices that we make every single...

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With So Much Free Information On The Internet, Why Should You Get A Coach?

Nowadays, you can get every recipe, every workout, every health fact, every scientific study on the internet. Anything you need to know when you want to embark on your weight loss journey is right at your fingertips in the vast world of the worldwide web. 


With so much information out there, so much free stuff about nutrition, fitness, and health. With so many “Health Coaches” giving away information and bandaids, why are so many people struggling with their weight, fitness, and their health? Did you know that 17.9 million people die each year from cardiovascular disease, 31% of deaths worldwide? ( Did you know that many of the weight issues are due to an emotional state and self message? A lot of the weight problems 


A couple of days ago, I was having a conversation with one of my mentors who said- when talking about impact and results: ”You can read every book written by...

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The Trick To Losing Weight? Staying Accountable. Let Me Show You How

Uncategorized Apr 19, 2020

According to research, the number one new year's resolution for women is to lose weight, right after getting in shape. A study published in Obesity Reviews “suggests that, while exercise is essential for overall health and keeping weight off, it isn't actually that useful for weight loss.” The bottom line: To lose weight, you must focus on cutting calories and exercising. Though you will have to stick to it as much as you can. Only consistency will get you there. But how can you stay accountable? Here are some tips you can use to reach your goals and enjoy the process because, at the end of the line, you want to be able to sustain the change permanently.

Having water conveniently around your place of work is an easy way to stay hydrated throughout the day. Photo credit: @LARQ

Having water conveniently around your place of work is an easy way to stay hydrated throughout the day. Photo credit: @LARQ


  1. Dust off your scale: check your progress -or lack of it- by doing weekly weigh-ins. A good recommendation is to hire an accountability service, where you...

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How to continue your health journey after finishing a detox program

Imagine this: It's January, you're coming back from a beautiful ski trip in Switzerland or Japan, maybe you're coming back from home where you saw the family, or you're coming back from a fascinating journey through Southeast Asia. The fact is: you are back.  

School resumes. There is a ton of laundry to be done. Vacations are over.  You had the most beautiful time, completely immersed in over-eating, enjoying wonderful wine and cooking and baking with the kids. You feel happy and content with your life, but you also know that you ate too much.  You may have picked up a few kilograms or feel your stomach is a little more "squishy." Ugh!  You decide to go for a run but then get caught up with something at home. Running is postponed until the next day. Finally, two days later, you go out for that run and realize it's way harder than it was two weeks ago. That's it. You have to do something. It's January and you're going to do a cleanse...

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The Secret to a Flatter Tummy after 40

Uncategorized Apr 14, 2020

Do you want to learn how to get a flatter tummy after 40? 


Maybe you’re over striving for that six pack (that you didn’t even have in your twenties!) so let’s be real here.  I can guarantee you one thing that is still possible after 40 and those hormonal changes - a FLATTER tummy!


Did you know you begin to lose muscle mass at a rate of 3% to 5% every decade after 30?  This means that the less you move, the more muscle you lose. 


So how do we stop losing muscle mass over 40?


After we hit the big four zero, our training should focus on our specific body type and problem areas like tummy, hips and back.

This is where targeted RESISTANCE TRAINING can change the way we look and feel.

We can increase muscle strength and endurance using weights, body weight or resistance bands. 

And what’s better, these are low impact exercises which also help to improve posture and avoid lower back pain and any dizziness. 


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How drinking water can help you lose weight. Tips to increase your water intake and lose weight.

Uncategorized Apr 13, 2020

When we talk about hydration, we often think we drink enough. The truth is that most of us are dehydrated and we are used to living like this. So we don't understand the symptoms and how being more hydrate can solve many problems like fat loss, cravings, sleeping, to name a few. 

An essential part of surviving

 Water is an important part of our fat loss processes, recovery processes and necessary to maintaining our bodies working correctly: 75% of our muscles and brain are made of up of water, 22% of our bones is water, 83% of our blood is made up of water. 

How much fluid do we lose? 

We lose water through many processes. Can you guess one way we lose water? If you said, sweat, you are right! But we lose water through many other processes: 

  • Respiration & Vaporation
  • Excretion, yep, as gross as it sounds, we lose water when we poop and, obviously, pee. Enough said. 
  • Exercise, when we sweat, especially in hot climates, we can lose quite a lot of...
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5 Tips To Stay Healthy during The Holiday Season

Uncategorized Apr 12, 2020

This blog was first published in November 2019.


As the holiday season begins, you begin to have your weekends busy, which means scheduled family gatherings, dinner parties, and celebrations. It's very common for women -especially- to feel anxious by the amount of eating and drinking that the holiday celebration can bring upon them. This thought begins to cue anxiety in their minds. In return, before the Holiday season even begins, most women are concerned about how much weight they will gain. I've written this post to assure you that this is not necessary, and you can put your mind at ease. One important thing during the holiday season is to set yourself realistic goals. Keep your expectations real and try to be better than before. The most important thing is to enjoy family time and maintain a positive mindset of being better than before.

To stay healthy and avoid gaining 2lb -or more- during this holiday season, follow these simple five tips and you...

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Weight Loss And Hormones

Uncategorized Apr 11, 2020

menLet's talk hormones and how they may be affecting your Weight Loss:

Hormones have many significant effects on women's health. You feel like you're doing everything right: eating healthy, exercising, not drinking alcohol, and cutting off sugars from your diet. Yet your weight is not coming off as quickly as before. What happened? Why is it harder to lose weight now? Why is the weight not going anywhere, and in some cases, it's even accumulating?

This makes you feel frustrated, angry, or ashamed. You feel like giving up and just deal with this new you. You don't have to settle.

Let me explain in a way that's easy to read and understand how your body works and what some hormones have to do with your weight.

The brain activates hunger. Our brain sends a signal to tell our bodies what to do. This signal is sent by a system that is in charge of sending the messages from the brain to other parts of our organization, its called the endocrine system.

As mentioned, this messaging system is...

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