Julie’s Monthly Feature


Italy - Mortirolo - me with mountain background

Why don’t we push ourselves?

We all have things that we want to do or goals that we would like to achieve, but that we are avoiding or simply not doing.

Sometimes we are too afraid to try something because it is out of our comfort zone and we are unsure of what will happen.  We may be afraid of failure.

Sometimes we claim to ‘not have enough time’ and choose not to make space in our lives for what it is truly important.   There are many reasons, and those reasons may be different for each of us.  Regardless of what you want to do and why you are not doing it, it is time to push yourself.  It is time to achieve your goals.  It is time to reach for your dreams.

What is it that you are NOT doing?  WRITE IT DOWN.  Why are you not doing it?  WRITE IT DOWN.  This is for YOU.  The more honest you are with your answers, the more you will be able to identify barriers and truly get to where you really want to be.

BOOST YOUR NUTRITION: The Power of Protein

When you challenge your body, you need to fuel it!! Let’s take a look at protein.  A lot of people do not get enough protein on a daily basis.  Do you know how many grams you get in one day?  If not, track it for a week.  Surprisingly, most people could use between 80 and 100 grams each day.  Increasing your intake is one small tweak to your diet that can have profound results.  You will be fuller with less volume, and fuelled for whatever you want to take on!!!

Here are a couple of ideas for you.  If you have some you would like to share, send them to me and I will post them!

PB, Banana and Chocolate Protein Shake:



I LOVE Isagenix.  The chocolate shake is both dairy and gluten free.  I add a frozen banana (when they get too ripe I chop them up and freeze them in individual bags), 1 tablespoon of PB (Peanut Butter Powder – you can get this at SuperStore or Costco), and 1/2 a cup of almond milk.  You can really experiment with this.  The combination here packs punch and gets me ready for a big workout.

Deviled Eggs 1


This recipe was contributed by my Dad!

I love that you get egg and avocado – two of my favourite things for getting some real punch in between full meals. I bet it would work well even with out the bacon.

Avocado Deviled Eggs Recipe


Cardio can easily become the focus of our workouts as we strive to get in shape, often focused on losing weight.  But being fit is about more than being thin.  A more comprehensive approach to fitness will include multiple components such as cardio, strength and stretch.  I completely believe in powerful cardio, as you will have seen in last month’s feature page.

I also really believe in strength training.  A lot of people, especially women, overlook this very important piece of their physical fitness.  Strength is very important.  Building muscle increases metabolismthus helping you to burn more fat.  Becoming stronger improves bone health and enables you to better perform daily tasks (lifting that salt for the water softener).  Who doesn’t want to be stronger?

I encourage to stop being afraid to try lifting a few weights.  Start simple.  Do a couple of machines the next time you go to the gym.  Pick up a couple of free weights and try out some simple squats or lunges.

STRENGTH Tip Sheet Updated

Recently, I got back into power lifting.  At first I felt a little afraid, and like I didn’t fit in with Hercules and Jackie Chan in the heavy lifting section at the gym (yes, I see these guys at my gym regularly).  But I quickly dispelled any feelings of disbelief within my mind, and walked right up and started.  It didn’t take long for me to really get into it.  I love it for the following reasons:

  • It takes focus, and mental toughness
  • It is an all over body workout (really great for your core!)
  • It requires little time
  • It is different than my other activities, giving me some variety

With a simple plan, you can get started!!!  Try out Strong Lifts.  I tried out the simple plan and the free app to track progress.  The videos really cover form well – which is super important.  After a couple of months, I felt really comfortable guiding myself.  For only 15-20 minutes, 3 times per week (or even 2), you will be amazed at how you will look, feel and at the impact on your mental focus.  C’mon…just try it!!!

If you don’t have one, try out my Let’s Freakin’ Lift Playlist.  This is long enough to get you through the Strong Lifts 5×5 session.



VISUALIZATION: Learning to Believe in Yourself

When we are training for life, fitness and nutrition can be logical.  These aspects simply make sense.  A very important component that we often miss is the mental aspect.  Mental clarity and focus are key to reaching our full potential.  If our minds are cluttered with thoughts that hold us back, we will never get where we want to be.

Try this exercise.  It is an extension of the work that you did on last months feature (click here if you missed it!).

TIP SHEET - Visualization.jpg