Thoughts

How to Keep Portion Sizes in Check!

How to Keep Portion Sizes in Check!

If and when you bake do you find yourself tasting and tasting (I know I do!)? Oh and then of course you must test the finished product right!? After which said baking is sitting there staring at you daily...ugh! It’s so hard to stop at just 1…  Portion sizes are tough, I feel you!  This is one reason I don’t bake lol  So just one cookie or mini muffin may have been sufficient howeve ...[Read More]

Can You Eat Healthy on A Budget?

Can You Eat Healthy on A Budget?

I often hear 'eating healthfully is so expensive' so I went on a mission to see if this was truly the case.  We absolutely prioritize great quality whole food in our household so although I often compare the prices of organics vs non organic produce I don't typically consider the cost of processed food vs whole foods.  I really didn't know how this would turn out! I set out to compa ...[Read More]

Next Level Lean

Next Level Lean

When you are already fairly lean, you have to REALLY want to lose that last 5lbs!  We all see the images of those people with the coveted 6-pack and what look to be shrink wrapped muscles, so how can we achieve that look? First off, remember that what you see in pictures are what people WANT you to see and those images can easily be enhanced or photoshopped.  The folks that do ...[Read More]

Are You Getting Good Zzzzzzz’s?

Are You Getting Good Zzzzzzz’s?

  Everything is oh so much better after a good night's sleep, don't you agree?  When things seem to be going all wrong or I get caught up in my own head getting a good sleep can be the ticket to gaining a clear perspective.  I am such a much nicer person when I'm getting good rest.  When my sleep suffers so does everything and everyone else around me (insert teeth gritting ...[Read More]

Sugar Free Easter Basket Ideas!

Sugar Free Easter Basket Ideas!

    For those of you who are working last minute (like me!) to advise the bunny on how fill your kiddos Easter baskets with sugar free treats, I wanted to share some ideas for non candy (or the best candy!) inspiration.   water bottles bunny ears easter stuffies (the girls are asking for bunny beanie boos!) books/coloring books/sticker books stickers crafts coloring pencil ...[Read More]

5 Tips for Lustrous Locks! Stop Hair Loss and Flaunt Your Healthiest Hair – Tania Kowalski

5 Tips for Lustrous Locks!  Stop Hair Loss and Flaunt Your Healthiest Hair – Tania Kowalski

Are you losing your hair?  Do your locks lack lustre and look frazzled?  As I've gotten older I have to say that the number of strands of hair that end up in my brush are more than I ever remember in the past.  I like to blame it on the fact that my hair is quite long so now one hair really looks like 5. There are so many things that contribute to hair health; hormones, stress, ...[Read More]

My Favorite Things!

My Favorite Things!

I often get asked for my favorite products so I thought that I'd make a list!  Please note that I only ever promote products that I use and LOVE.  If you purchase these products through my links below please know that I will get a small commission for sharing my favorites with you.  Enjoy! Food Products, Vitamins, and Supplements: Greens First - Do you have a hard tim ...[Read More]

When Your Get Up and Go Won’t Get Up!

When Your Get Up and Go Won’t Get Up!

Even the most motivated people experience slumps in productivity.  It's easy to focus on where we were before and to get stuck in whoas me mode.  When clicking the remote to find some mindless reality tv and rolling over in bed feels like it's zapping the one ounce of energy that you have left, how can you get your rear back into gear? There is HOPE, You are NOT alone ...[Read More]

Banishing Lower Back Pain

Banishing Lower Back Pain

Did you know that chronic lower back pain is one of the top causes of disability in North America?  Let's get to the bottom of what is causing it and how we can overcome it. We lift without squatting, we, as a culture are carrying more weight than ever before, we sit more than ever before, we may favor sleeping on one side, or carry on one side, new mom's - do you favor one hip to carry ...[Read More]

12 Habits of Healthy, Happy People

12 Habits of Healthy, Happy People

We live and breath on this incredible planet in this insanely miraculous journey called life so why can it be so difficult to be happy?  Although I tout that happiness as a choice, a perception, a mindset, is it really that simple?  I don't believe that anyone is just gifted with oodles of happiness.  Although some might have the propensity to have a more positiv ...[Read More]

Seriously Sore? How to Avoid or Help with Muscle Soreness and How to Recover Better

Seriously Sore?  How to Avoid or Help with Muscle Soreness and How to Recover Better

One of my awesome FB readers wanted to me to do a post on muscle soreness and workout recovery, he indicates that he is training 5 days a week and is constantly sore.  I must mention that I don't know his training schedule so am unsure of how he is spacing workouts and muscle groups worked so I'm giving a general response here.       Let's start by discussing whe ...[Read More]

The Sweet Spot in the Middle

The Sweet Spot in the Middle

  It's January and it seems as if everyone is on a juice detox or a sugar busting plan.  I get the need to feel like we're starting fresh, cleaning house so to speak... I think that a reset is a good thing, however going to crazy extremes is almost never the way to create lasting success.  Nothing but Green juices, no dairy, no fruit, no carbs, no gluten, no caff ...[Read More]

Do Your Resolutions Fail??

Do Your Resolutions Fail??

Happy New Year!!!  2016 feels like a year full of possibility, I know that it's going to be a great year.  Do you feel it too?   A new year feels like a fresh start, a new chapter, like hitting the reset button.  A lot of us will make New Years resolutions, which I think is a good thing.  I mean, it's great to be focussed on improving and moving our best selves forwar ...[Read More]

How I Found Out that You Can’t Out Exercise Over-Eating

I often write about losing the all or nothing mentality and as always I share from a place of experience.  You see, I was that girl who was bummed out when I couldn't get two exercise sessions in per day, in fact, I was down right miserable.  I tried to be fitness model strict with my eating and keep up with my crazy training and then I'd end up SO HANGRY (Hungry Angry!).  I re ...[Read More]

Small Deposits = Big Payoffs

Small Deposits = Big Payoffs

One of my clients and her husband decided to give up their daily coffee shop habit and invested that money into improving their health.  Her and her hubby both visited the coffee shop 1-2 times a day for coffee's and muffins so their savings really added up to make a significant contribution to their fitness training and healthy eats.  What seemed like small ...[Read More]

DON’T CLEAN YOUR PLATE!

DON’T CLEAN YOUR PLATE!

As a kid I remember reluctantly sitting at the dinner table until bedtime because I HAD to eat my stew, good god I hated stew!  The only thing worse than everything I disliked combined into one dish was for the vegetables to be mushy and the meat to be stringy.  This show down at dinner created an unpleasant association for me around stew and dinner time in gener ...[Read More]

Why We Fail

Why We Fail

I know that it's not always easy to see the path through the trees so let me try to create a clearing.  Here are my top 3 reasons why we fail.   Too Much, Too Fast!  We can't always give 110% so starting out with the expectation that we can is setting us up to fail.  Taking on too much all at once is something that I am guilty of and it always ends up badly as I can't ...[Read More]

Ain’t Got Time for Meditation?

Ain’t Got Time for Meditation?

You know that thing that happens where you have an inkling that you need to bring something into your life because the universe starts beating it into your head by having it show up everywhere? That's what happened to me with meditation. It seemed that every book I read or podcast that I listened to had some happy, successful person that I admired touting how meditation changed their lives. I knew ...[Read More]

7 Tips for Injury Prevention

7 Tips for Injury Prevention

Have you ever been just into your first set of lateral raises and felt a pinching feeling? What about being half way through your run and your knee starts to hurt? What do you do? Do you press through or stop? There are very few of us that don't deal with injuries or niggles of some sort. So how can we prevent and manage injuries so that they don't stop us from living active lives? Here are some t ...[Read More]

The One Thing That Changed Everything for Me

The One Thing That Changed Everything for Me

I remember the days when I first started working out and I just didn't understand or want to believe that the majority of the changes that I wanted to see in my body were actually going to be a result of my nutritional choices and my mindset rather than the exercise that I was doing. When I started learning about nutrition I actually started exercising less and seeing more results.  You ...[Read More]

Navigating the Grocery Store

Navigating the Grocery Store

Tania's tips for grocery shopping: Always shop the perimeter of the grocery store, that is where you find foods in their most pure/whole state Buy organic where you can. I will always choose to buy organic fruits & veggies, especially those in which we eat the skin. I'm likely to buy regular squash, bananas, avocados, pineapples, citrus fruit, etc but always choose organic berries, grapes, let ...[Read More]

56 Years Young and Getting Better and Better! Client Spotlight – Alan Murray

56 Years Young and Getting Better and Better!  Client Spotlight – Alan Murray

One of my goals is to take more time to feature my awesome clients.  I get busy doing (which is great!) although need to step back more often and really appreciate all of the hard work that my clients put in.  I have been fortunate to have a consistent core group of clients whom I am so grateful to watch evolve.  They consistently make it to and get through the workouts, giving all that they have ...[Read More]

Living in the Grey

I know that it doesn't sound very exciting as I like to consider myself a blue sky, sunshine kind of gal but I have to say that now a days I live in the grey.  What I mean is, I don't swing up and down in life, I am definitely not an all or nothing person.  Back when I was more enamored by competing in figure competitions my coaches would have been horrified to know that I would sti ...[Read More]

My Top Ten Hard Truth Reasons Why You’re Not Losing Fat

My Top Ten Hard Truth Reasons Why You’re Not Losing Fat

With bathing suit season quickly approaching, I get asked a lot about losing fat.  If you are on a mission to *GET LEAN* and you're not seeing progress it's easy to blame circumstances, genetics or lack of motivation.  Playing the blame game won't get results but taking action will. Here are my top ten (hard truth) reasons why you are not losing fat: 1) You ...[Read More]

Do Something that Scares You

We've all heard it before...do something that scares you.  It's definitely not easy as our minds can so easily get the best of us.  Often times we talk ourselves out of getting out there and taking action.  The feeling of accomplishment that comes from doing something that scares you is awesome and can lead to positive momentum in all areas of life. Anyone that knows me knows that I don't run regu ...[Read More]

Staying Connected

This post has nothing to do with fitness or nutrition, I felt the need to write about relationships today.  It seems that as of late that my girlfriends and I have had many conversations about marriage, not necessarily beating our husbands up (ok, maybe just a little) but more about how much effort it really takes to stay connected.  It seems that in the working, chauffeuring, cooking, cleaning, h ...[Read More]

When Did Sitting Down Become Such a Luxury!?!?

It's 8:16pm and I'm siting down for the first time today.  Work, kids activities, dinner, homework, reading, bedtime, dishes, laundry....Phew!  I know that a lot of you understand, there is always something else to do.  Even if you sit down for work, when was the last time that you sat down during the week to just sit quietly, read a book, or to watch tv without folding the laundry?  The days can ...[Read More]

Being Present

Sitting on the chairlift with my youngest daughter Mackenzie, we examine the intricate details of each glorious snowflake softly landing on her purple snow pants. There truly are miracles everywhere. As we head down the slope in a family lineup I giggle inside as Mackenzie tries desperately to keep up with her big sister, flying over little moguls with her mini "pizza wedge" legs shaking while she ...[Read More]

My Top Tips for Warding off Cold & Flu

Everyone in my house has a sinus cold at the moment so I'm trying to keep my immune system very happy so that I don't end up with it too!  Germs everywhere 😉 Here are the things that I do the minute that my family gets a bug or I feel run down. 1) Drink warm-hot water with grated ginger, lemon, and aloe juice added (real ginger, pure lemon, and aloe) 2) Add garlic to my meals (I apologize friends! ...[Read More]

Getting Vegetables Into Your Meals and In Between

Getting Vegetables Into Your Meals and In Between

It sounds simple doesn't it?  Do you get 7-10 servings of veggies in a day?  It's not easy but it's so very worth it.  Don't get me started into all of the amazing reasons to make it happen; nutrients (vitamins & minerals) to keeping the body operating at peak efficiency and prevent disease (think anti-inflammatory!),  fiber to keep digestion humming along, keeping that lengthy gastrointestina ...[Read More]

Struggles

We all struggle sometimes.. I've started this year off by not being able to work at the start of the New Year which as you know is one of the busiest times for Fitness & Nutrition Coaches. It's been difficult for me. I've struggled with feeling guilt for not being able to help my clients, the helplessness/frustration of seeing some of them go elsewhere, and self pity; wondering why things can' ...[Read More]

We Must Put In The Work

We Must Put In The Work

The hard truth is that we do not grow or reach our goals without putting in the work and showing up for ourselves consistently.  You can sign up for all kinds of growth programs these days however the truth of the matter is that no matter how much money you invest or how awesome the teacher is, if you don't commit, show up, and put in the work you will not reap the results. As a health & ...[Read More]

Navigating the Holidays With Your Waistline in Mind

Navigating the Holidays With Your Waistline in Mind

How can you socialize and still manage to stay on track with your health & fat loss goals?  The holidays really aren't that much different than any other time other than that there may be more socializing than normal going on.  Socializing is an integral part of life.  What is life without friends and family?  You can enjoy the people closest to you without going overboard on the food & dr ...[Read More]

Finding your passion. Wait- what is my passion?

Sometimes it's hard to imagine what we are really passionate about as a career. If you working a job that you really don't enjoy I challenge you to take just a few minutes every day to do something that you love to do. Once you are certain that it is something that you can see yourself doing, brainstorm ways that you can make it happen. Focus on one activity daily to move things forward. It's amaz ...[Read More]

Exercise Addiction is Real

I need to start this post by saying that this is one of the hardest posts for me to actually *post* ever.  I am working on sharing my own struggles in order to help anyone that can relate to share their own.  Although very difficult, I find it extremely freeing to share the things that are the hardest for me to share.  I remind myself that no one is without struggles. I titled this post exercise a ...[Read More]

Eat your veggies!

I'm quite sure that I've astounded every member of my family with the sheer amount of vegetables that I can put away.  Here's a quick list of reasons why I love them so much!!

Reality Check

Reality Check

I enjoy following the blogs of individuals who are *real people* who live in real, lived in homes, have real and sometimes whiney children that have to be asked to put their shoes away 100 times, who do have *disagreements* with their spouses because it's real and I can relate.  I always try to find a balance on my Health Fanatic Facebook Page and on this blog by posting the things that I feel tha ...[Read More]

I need to remind myself..

I need to remind myself..

I'm not sure where I'm going with this post but I felt the need to write for anyone who wants to read this random ramble.  I have posted before that comparison is the thief of joy and oh boy it's true.  Yesterday I dropped my friends daughter off after dance and we went inside and I couldn't help but notice how clean their home was, seriously pristine.  Every counter was clear and there was a bunc ...[Read More]

Follow your passion…

People say 'do what you love' and the rest will follow and I used to just brush it off. I mean I had gone to school and had experience in business and was making money..enough money to afford the necessities and some niceties. Don't get me wrong, I have always loved my work as I believe that it's what you put into your work and not necessarily your job per say. I love to be surrounded by people so ...[Read More]

Flex Your Mental Muscle

Flex Your Mental Muscle

I often hear "I can't have that in the house" or  "I just can't control myself when I go out drinking and then it leads to poor eating"..  Our willpower can be strengthened just like our muscles can. We CAN decide what we are going to put in our mouths, we DO have the power.  It takes commitment and effort as does everything worth achieving. I was reading one of my favorite fitness mags during my ...[Read More]

Estimating Your Calorie Needs

There are quite a few equations tho choose from when calculating your calorie needs.  You have to calculate your basal metabolic rate (level of energy required to sustain the body's vital functions while awake) and your resting metabolic rate (level of energy required to sustain the body's vital functions while at rest) while taking into account your activity level.  Beyond these calculations, eve ...[Read More]

Motivation Monday

Motivation Monday

We all go through phases when we feel less motivated than other times.  Here are some ideas to get that drive back in order to continue to work towards your fitness & nutrition goals. 1) Write it down!  Did you know that people that journal their meals and exercise lose double the weight of those that don't? 2) Set a goal and make it public information.  Write down your specific goal and share ...[Read More]

Functional vs Aesthetic Training

After my post on Crossfit I felt the need to write more on functional vs aesthetic training.  Although my feathers got in a ruffle when one CF coach that I met along the way said that conventional strength training is not 'functional' like Crossfit, she was partly right.  That said, we can't paint in broad strokes and there are people who train functionally in regular gyms as well as CrossFit boxe ...[Read More]

Beware the Yogurt Cooler!

Beware the Yogurt Cooler!

Stepping up to the yogurt cooler is a daunting task...so many options, so much going on!  What should you consider when choosing a yogurt for you and your family? The Good - Think active bacterial cultures to aid in gut health, calcium to strengthen bones, and protein for muscle growth and satiety.  Yogurt has also been known to aid in overall digestion, to boost immunity and to help keep yeast in ...[Read More]

Scrumptious Garlic Green Beans

Scrumptious Garlic Green Beans

It's important to me to have vegetables at every meal so that means finding ways to make lots of vegetable dishes and sides.  Crisp green beans are so delish and adding the olive oil helps the fat soluble vitamins to be absorbed, the garlic and onion increase immunity and add flavor   This dish is a hit and is quick as always. Such a quick & easy side dish!

Pre-packaged Snacks on the Go

Pre-packaged Snacks on the Go

With summer coming and more picnics, boat trips, and social get togethers people are looking for suggestions on really easy on the go foods.  Don't let being on the go derail your healthy eating efforts.  The best and easiest is of course to pre-order veggie trays with hummus and fruit trays (plain greek yogurt blended with some berries makes a great dip!) from your local grocer.  I ...[Read More]

Late Afternoon Slump – Step Away from the Candy!

It's 3:30 and you are on your way to the candy machine....STOP!!!!!!!  If you succumb to sugar cravings in the late afternoon before you know it you'll be headed back for more, sugar is seriously addictive in case you haven't noticed 🙂  Choose to nourish yourself with a balanced snack and ditch the sugary candy.  The candy does not nourish you in any way (think sugar, dye...?) and it just won't sa ...[Read More]

What is 'Clean Eating'??

Some have asked what 'clean eating' means. Here is my favorite definition right from Clean Eating magazine. "The soul of clean eating is consuming food in it's most natural state, or as close to it as possible. It is not a diet; it is a lifestyle approach to food and it's preparation, leading to an improved life - one meal at a time" Eat 5-6times a day - three meals and two to three small snacks. ...[Read More]

Gluten Free for Health??

Gluten Free for Health??

Is going gluten free healthy??  If your definition of gluten free is replacing wheat based products with vegetables or other grains like brown rice or quinoa then YES!  If going gluten free means loading up on packaged gluten free foods and breads then NO!  A lot of the gluten free breads and products have pretty crap ingredients.  If you want to have bread products it's always the best decision t ...[Read More]

How do I get my kids to eat their veggies????

How do I get my kids to eat their veggies????

People always ask me how I get my kids to eat their veggies & fruit. Well to be honest it's not really negotiable! I definitely take the time to explain 'why' we need the nutrients from veggies & fruit. There are very few sweets in our house to begin with and they only ever come after a balanced meal in which the kids eat their veggies and fruit. I posted the Mary's cookies the other day s ...[Read More]

Want Fat Loss????

One big key to fat loss is to keep blood sugar & insulin levels low and stable. Insulin is known as the fat storage hormone for good reason. It works to lower blood sugar by storing it in the fat cells for future energy. Familiarizing yourself with the glycemic index of foods can help you achieve more stable blood sugars. The glycemic index measures how much and how quickly certain foods raise ...[Read More]

Enjoy the Small Stuff

Enjoy the Small Stuff

If you are the parent of a little one or spend time around children you know that they are never in a rush to go anywhere (ok well at least mine aren't!).  They are missing the sense of urgency that we have to be on time and get things done.  Some days I get annoyed at the fact that it can take us half an hour to get into the car but other days when I decide to enjoy the time and not care that we ...[Read More]

Super Quick Healthy Dinner Ideas

After a crazy day rushing around with my little girls I often get home really close to dinner time with hungry kids and little inspiration as to what to make!  First things first..I sit the girls down to watch their show with a veggie plate & hummus (I peel or wash any veggies left in my fridge even if I know they don't like them :))  I figure if they're going to be snacking close to dinner th ...[Read More]

Pre-Packaged Food & Shake Diets

TGIF everyone!  I wanted to address a topic that I get asked about a lot.  That is, what I think about pre-packed food or liquid 'diets'. The positive... 🙂 For someone with a LOT of weight to lose who lacks motivation and has given up hope these types of diets can work.  What I mean is that they will experience a large amount of weight loss in a short period of time which some need really need to ...[Read More]

Vitamins & Supplements… Where to Start!

Vitamins & Supplements… Where to Start!

After posting about B vitamins & energy I have had a lot of people ask what my opinion is on vitamins & supplements so here are my 2 cts.. Keep in mind it's Friday night and I'm sitting with a glass of wine so disregard any grammatical errors 🙂 As with diet there is no real 'one size fits all' approach for vitamins & supplements.  You have to take a long hard look at your diet to ...[Read More]

Everyone needs a pat on the back :)

On my way out of the grocery store today I ran into a girlfriend who let me know that she loves reading my posts and said that she's been using my tips on her journey to lose a few pounds (she looks fantastic by the way!).  She went on to say that she also likes the lunch box inspiration for her kids and that she liked that my lunches weren't too 'fancy' as she doesn't have time for fancy (nor do ...[Read More]

Change IS difficult although SO rewarding!

Back from a week at Disney and it is larger than life in so many ways .  I have to say that I was hard pressed to find many fit bodies, it was a bit scary actually.  I noticed a large number of the people that were having a hard time getting around were extremely overweight.  I also saw tons of kids inhaling copious amounts of crap which always makes me shudder.  If you wouldn't eat it, why on ear ...[Read More]

Vacation for the body!

I am pretty routine with my training and rarely miss my workouts.  I'm usually in the gym 5-6 times a week.  I can tell when I am tired, run down and am not as motivated to train as hard as I usually do.  It means that my body needs a rest. It's wise to listen to your body and know when to take a rest.  If you are dedicated to your training and push yourself hard you need it.  If you don't listen ...[Read More]

Travel Doesn’t Have to Derail Your Health Goals

Travel Doesn’t Have to Derail Your Health Goals

  Who doesn't love the excitement of travel?  Being able to immerse yourself in a new culture is such an incredible opportunity.  Being flexible, seeing new places, and trying new foods is all part of the experience.  If we worry about our lack of routine we can stress our bodies more than if we just relax and enjoy the ride.  That said, before you travel it's im ...[Read More]

You can find news to support any theory… My Top 10 Food Rules!

Regardless of which nutrition theory you subscribe to you will be able to find literature that supports it's effectiveness or negates it.  The best advice that I can offer is to listen to your body.  Once you are in tune with your body you will know which things sit well with you and which don't. It seems to me that everyone seems to have a sensitivity to something these days...  lactose/dairy, gl ...[Read More]