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# Move Daily

Helping you move daily in your fitness, wellness and nutrition.

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## Posts

- [July 2 2026: Body Image Panic](https://www.movedaily.ca/july-2-2026-body-image-panic/) - Body Image Isn't Really About Your Body We've all experienced it. One day, you catch your reflection in a shop window and barely think twice about it. You throw on your clothes, get on with your day, and feel perfectly comfortable in your own skin. Then a few days later, nothing has really changed, but
- [Total Body Strength Calendar](https://www.movedaily.ca/total-body-strength-calendar/) - A Strategic Full-Body Split Strength Program for Women Over 40 Who Want to Build Lean Muscle and Train Smarter If you love full-body strength workouts and want a simple plan to follow each week—this calendar does the thinking for you. The Total Body Strength Calendar combines exclusive Move Daily workouts with select YouTube sessions, strategically
- [June 25 2026: Fun Time Q&A with the Team!](https://www.movedaily.ca/june-25-2026-fun-time-qa-with-the-team/) - Move Daily Unfiltered! Every so often we love to bring a newsletter that has a single purpose....to bring you some joy. So much of the topics around our health carry with them a level of brevity and sometimes, you just need a break from all the seriousness. With this in mind, welcome to Move Daily
- [Summer Strong 2026](https://www.movedaily.ca/summer-strong-2026/) - Your Summer Workout Plan for Strength, Energy & Consistency Make This Your Strongest Summer Yet Tired of wondering what workout to do next? Summer schedules can be unpredictable. Vacations, visitors, longer days, and changing routines often make it harder to stay consistent. That's exactly why we created Summer Strong 2026. This 8-week summer workout calendar
- [June 18 2026: The Inflammaging Hype](https://www.movedaily.ca/june-18-2026-the-inflammaging-hype/) - Inflammaging - Where Science meets Hype If you've spent any time on social media recently, you've probably come across the term "inflammaging." It's become one of the latest health buzzwords, often accompanied by dramatic claims that certain foods, ingredients, or everyday habits are "aging you faster" through hidden inflammation. The reality is that inflammaging is
- [June 11 2026: Peptides - Miracle or Marketing?](https://www.movedaily.ca/june-11-2026-peptides-miracle-or-marketing/) - Are Peptides Just Hype?! Peptides are rapidly becoming one of the most talked-about topics in health, fitness, longevity, and anti-aging circles. From social media influencers to wellness clinics, claims about peptides seem to be everywhere right now. At the same time, it's important to approach the topic with a healthy degree of caution. Regulation of
- [June 4 2026: The Low Down on Coffee](https://www.movedaily.ca/june-4-2026-the-low-down-on-coffee/) - What's Life Without Coffee?! For many of us, coffee feels less like a drink and more like a personality trait. It is the comforting start to the morning, the thing that gets us through meetings, school runs, deadlines, workouts, or that mid-afternoon energy crash. For some people, the phrase “don’t talk to me until I’ve
- [Stronger for Longer](https://www.movedaily.ca/stronger-for-longer/) - Your Bone & Muscle Blueprint in Menopause and Beyond You’re doing the work… but are you getting the right results? If you’re in midlife, you’ve likely noticed: Strength isn’t coming as easily Your body composition is shifting You’re hearing more about bone loss, osteopenia, osteoporosis, sarcopenia Here’s the reality: 👉 As you age, muscle and
- [May 28 2026: The Unseen Health Epidemic](https://www.movedaily.ca/may-28-2026-the-unseen-health-epidemic/) - Modern life makes sitting incredibly easy. Many of us work at desks for hours at a time, drive everywhere, relax in the evenings watching television, scroll on our phones, or spend long stretches sitting during travel. Even people who exercise regularly can still end up spending a large portion of the day sedentary. The reality
- [Muscle Matters – Optimizing Your GLP-1 Journey](https://www.movedaily.ca/muscle-matters-optimizing-your-glp-1-journey/) - Strength. Nutrition. Behaviour. So you lose fat, not muscle. If you’re using a GLP-1 medication, you’re not “cheating.” You’re navigating a medical fat-loss tool and like any tool, results depend on how you use it. Muscle Matters is a science-backed strength and nutrition program designed specifically for people on a GLP-1 journey who want to:
- [May 21 2026: Study Challenges Fat Loss Trend](https://www.movedaily.ca/may-21-2026-study-challenges-fat-loss-trend/) - The Confusion of Intermittent Fasting for Fat Loss For years now, intermittent fasting has been the subject or conjecture when it comes to fat loss. Some see it as the ultimate solution to shifting lbs, where as others feel it does nothing but encourage overeating due to being in a restrictive pattern. As always, our
- [Fuel For Fat Loss](https://www.movedaily.ca/fuel-for-fat-loss/) - 125 Easy, High-Protein Recipes Designed to Help You Stay Full, Satisfied & Consistent Stop wasting time trying to survive on bland meals, tiny portions, and restrictive diets. Fuel for Fat Loss was created to make high-protein eating simple, realistic, and enjoyable so you can lose fat without feeling like you’re constantly dieting. Inside this cookbook,
- [May 14 2026: The Power of Community](https://www.movedaily.ca/may-14-2026-the-power-of-community/) - The Health Factor Adding Years to your Life When we talk about improving health, the focus almost always lands on nutrition, exercise, and sleep. And rightly so. But there’s another factor, just as powerful, that rarely gets the same attention - human connection. Research led by Julianne Holt-Lunstad (a leading Professor of Psychology and Neuroscience
- [May 7 2026: Can Foods Make you Happier?](https://www.movedaily.ca/may-7-2026-can-foods-make-you-happier/) - Can Certain Foods Actually Make You Happier? We often think of mental health as something separate from your physical health, but the two are deeply connected. There are, of course, many established and important ways to support mental health, including therapy, lifestyle changes, and medication where appropriate. Nothing in this conversation replaces those. What we’re talking
- [April 30 2026: Should You Cut Calories?](https://www.movedaily.ca/april-30-2026-should-you-cut-calories/) - The REAL Reasons Calorie Needs Shift There is so much misinformation out there around the genuine reasons your calorie needs may change in mid-life and beyond. It can be a very unsettling prospect, trying to navigate if you need less, or even more, calories for your current goals and stage you're at. What we do
- [Summer Strawberry Protein Balls](https://www.movedaily.ca/summer-strawberry-protein-balls/) - Mama popped by yesterday with 10 pounds of fresh picked strawberries for me, and I will tell you that they are nothing like the ones you buy in a clamshell from Costco! These are so sweet, and fragile, and always remind me that it is summertime! I froze a bunch of them because they honestly
- [April 23 2026: Not Keen on Supplements?](https://www.movedaily.ca/april-23-2026-not-keen-on-supplements/) - The "Food First" Approach to Supplementation Not everyone wants to rely on supplements. Whether it’s preference, cost, or simply wanting a more food-first approach, you may rather support your vitamin and mineral intake through nutrition. This approach is very valid and we wanted to speak to that today. That said, it’s important to be clear: supplements absolutely
- [The Daily Pause](https://www.movedaily.ca/the-daily-pause/) - 30-Day Meditation Challenge for Women in Midlife You don’t need more discipline. You need a moment to breathe. If you’re feeling wired, overwhelmed, or like your brain just won’t switch off… this is for you. Because here’s the truth no one’s saying loudly enough: It’s not just stress, it’s your nervous system asking for a
- [April 16 2026: Let's Discuss Dementia](https://www.movedaily.ca/april-16-2026-lets-discuss-dementia/) - Let's Address Dementia Dementia in all it's forms is a devastating disease. So many of you have family or friends, who have been effected and it's heart breaking. In the USA its one of the top diseases impacting women, and in the UK it is the leading cause of death. So much is yet to
- [April 9 2026: Your Metabolism is NOT Broken](https://www.movedaily.ca/april-9-2026-your-metabolism-is-not-broken/) - Your Metabolism Is NOT Broken It's a statement you have heard over and over again - "it's not you, your metabolism is broken". THAT'S why you can't lose weight, why all your efforts feel wasted, why nothing seems to swing the dial. It's simply not true. The research and evidence we now know about how
- [April 2 2026: Latest Cholesterol Research](https://www.movedaily.ca/april-2-2026-latest-cholesterol-research/) - The Latest in Cholesterol Research It's always a huge step forward when research shifts and we see updates based on the more recent studies and evidence. In March of this year joint guidelines were released by the American Heart Association and the American College of Cardiology, focusing on cholesterol. This research has prompted sweeping updates
- [March 26 2026: Misinformed About Muscle-Read On](https://www.movedaily.ca/march-26-2026-misinformed-about-muscle-read-on/) - Muscle Myths We're Done With! Strength training has finally become part of the mainstream conversation for women in midlife and that is excellent news. Building and maintaining muscle is one of the most powerful things you can do for metabolic health, bone density, joint stability, and long-term independence. However, alongside this growing interest has come a
- [March 5 2026: Burning Fat or Burning Out?](https://www.movedaily.ca/march-5-2026-burning-fat-or-burning-out/) - Fasted Training: Separating Physiology from Hype Fasted training is one of those topics that refuses to die. Depending on who you follow, it is either the secret to accelerated fat loss or a metabolic disaster waiting to happen. The truth, as usual, sits squarely in the middle. Training in a fasted state simply means exercising
- [March 12 2026: More Protein, Less Drama](https://www.movedaily.ca/march-12-2026-more-protein-less-drama/) - Protein Myths That Are Holding You Back Over the last few years, protein has become so mainstream, it now seems that every company, influencer or expert in the industry is mandating we eat more of it. In principle this is great - protein is not just optimal, its essential to life, and getting sufficient load
- [March 19 2026: Menopause Minus the Drama](https://www.movedaily.ca/march-19-2026-menopause-minus-the-drama/) - Menopause Minus the Drama For many of you, menopause arrives with an overwhelming amount of information - and unfortunately, a lot of it is inaccurate. Some messages suggest that weight gain is inevitable. Others claim fat loss becomes impossible. Some imply there is only one acceptable way to manage symptoms. The truth is more nuanced and
- [March Melt Away: Empower Your Menopause -CLOSED](https://www.movedaily.ca/march-melt-away-2026/) - A 31-Day Fitness + Habit Reset for Women in Midlife Feel stronger. Move better. Regain control of your health in menopause. March Melt Away is our annual spring challenge designed specifically for women navigating perimenopause and menopause. This 31-day experience blends structured workouts, daily habits, expert coaching, and community support to help you feel confident,
- [The High-Fibre Playbook](https://www.movedaily.ca/the-high-fibre-playbook/) - 39 Fibre-Rich Recipes for Gut Health, Metabolism & Longevity If you’re lifting, moving daily, and trying to age well, but still dealing with bloating, cravings, stubborn weight, or digestion that’s… unpredictable, this might be your answer. This is a high fibre playbook designed to help you eat enough fibre without overthinking it or hating your
- [February 26 2026: March Melt Away is Here!](https://www.movedaily.ca/february-26-2026-march-melt-away-is-here/) - March Melt Away 2026 In just a few days, our annual March Melt Away challenge is due to start. It's not too late! You can join Tracy, Kim and a community of hundreds of women to truly make progress in your goals this coming month. This year, March Melt Away is entitled Empower Your Menopause and we
- [Lentil & Ground Beef Bolognese Sauce](https://www.movedaily.ca/lentil-ground-beef-bolognese-sauce/) - Superfood Lentil & Ground Beef Bolognese (Yes, It’s a Thing and It’s Brilliant) This isn’t your Nonna’s Bolognese… but she’d probably approve. By combining ground beef and lentils, this sauce delivers the best of both worlds: rich, comforting flavor and serious nutritional firepower. Think classic Italian comfort food, upgraded for longevity, gut health, and blood
- [February 19 2026: The Science of Supplements](https://www.movedaily.ca/february-19-2026-the-science-of-supplements/) - Keep Supplements Simple Most people can meet their micronutrient needs entirely through food, and the foundation of robust health still comes from the unglamorous cornerstones of dietary pattern, sleep architecture, movement, and stress regulation. Supplements often promise shortcuts, but even the best-studied products offer incremental benefit compared with the profound physiological impact of consistently nourishing
- [February 12 2026: Marvellous Midlife!](https://www.movedaily.ca/february-12-2026-marvellous-midlife/) - Marvellous Midlife? You Bet It Is If you listen to most conversations about menopause, you’d be forgiven for thinking it’s nothing but hot flashes, brain fog, joint pain, and the slow unravelling of everything you once recognised about your body. If we're being honest, we're getting a bit fed up with all the negativity. There
- [February 5 2026: Cholesterol - Friend or Foe?](https://www.movedaily.ca/february-5-2026-cholesterol-friend-or-foe/) - Cholesterol - Is It Really that Bad? Cholesterol is often talked about as something we need to avoid, but it is actually essential for health. Our bodies use cholesterol to build cells, make hormones such as estrogen and testosterone, produce vitamin D, and help digest fats. The issue is not cholesterol itself, but how much
- [January 29 2026: The Secret Shame](https://www.movedaily.ca/january-29-2026-the-secret-shame/) - The Secret Shame of Midlife Disordered Eating Disordered eating and binge eating are far more common in midlife women than most people realize, and they are also far more hidden. I see these patterns existing quietly alongside outwardly “healthy” lives, stable careers, families, and a long history of dieting success in younger years. Because of
- [January 22 2026: Atherosclerosis - the facts](https://www.movedaily.ca/january-22-2026-atherosclerosis-the-facts/) - Slow Process - Major Consequences Heart disease rarely begins with a dramatic event. It develops quietly over time, often without symptoms, and atherosclerosis is the underlying process that drives it. Its a word we hear often from the likes of Dr Peter Attia and it matters, but it's not always explained. This really is one
- [January 15 2026: Small change - big impact](https://www.movedaily.ca/january-15-2025-small-change-big-impact/) - Small Change - Big Impact The biggest mistake people make in the New Year? Thinking results require an overhaul of their entire life. However, this will often set you up for failure and frustration. For a more effective impact, we're drawing on a really insightful example. Our tale of incredible effective behaviour change comes from surprisingly from
- [Organize Your YouTube Workouts Strength 4.0](https://www.movedaily.ca/organize-your-youtube-workouts-strength-4-0/) - Build Muscle That Lasts. Get Stronger Every Decade. If you’re showing up for workouts but your strength, muscle tone, or definition isn’t changing anymore, the issue isn’t effort. It’s strategy. In midlife, especially through perimenopause and menopause, the old rules stop working. Hormonal shifts impact how we build and hold muscle. Recovery changes. Metabolism adapts.
- [January 8 2026: Don't waste your money!](https://www.movedaily.ca/january-8-2026-dont-waste-your-money/) - The Low Down on Sports Supplements Scroll social media and it can feel like optimal training performance depends on a cupboard full of powders, tubs, and neon-coloured drinks. Influencers often promote supplements as essential, when in reality most progress in strength, muscle gain, and recovery comes from adequate energy intake, sufficient protein from food, progressive
- [January 1 2026: Nail fat loss + muscle after 40](https://www.movedaily.ca/january-1-2026-nail-fat-loss-muscle-after-40/) - Let's NAIL 2026 We truly hope you have had the most incredible festive time with family, friends and loved ones - now we are ready to knock new year out of the park. Don't worry if you don't have any specific goals already set. We are here to assure you, all you need is a
- [High Protein Playbook](https://www.movedaily.ca/high-protein-playbook/) - 128 High-Protein Recipes to Build Muscle & Stay Lean If you’re lifting, moving daily, and trying to age strong, but still asking “What do I eat?” This is your answer. Not another bland chicken and broccoli PDF. Not a diet. Not a cleanse (hard no). This is a playbook designed to make high-protein eating simple,
- [How to Build Muscle As You Age 4.0](https://www.movedaily.ca/how-to-build-muscle-as-you-age-4-0/) - Stronger Every Decade. Have you ever caught yourself thinking, Can I really change my body at this stage of life? You’re not alone and you’re not broken. If fat loss feels harder, muscle feels harder to build, and energy doesn’t bounce back like it used to, that’s not a personal failure. That’s physiology. Hormonal shifts,
- [December 18 2025: Happy Holidays!](https://www.movedaily.ca/december-18-2025-happy-holidays/) - Festive Wishes from Move Daily The festive season is well and truly here and this is our last Move Daily newsletter for 2025! What a year it has been. Tracy, Kim and Stratton could not be more grateful for your continued support, dedication and participation in our incredible Move Daily community. We truly hope it
- [December 11 2025: Guard the Gut!](https://www.movedaily.ca/december-11-2025-guard-the-gut/) - A Calm Gut Through the Holidays December tends to amplify every variable that unsettles the digestive system. Richer food, irregular eating times, more alcohol, disrupted sleep, and higher stress create the perfect storm for women already navigating IBS, perimenopausal sensitivity, or general gut volatility. The goal isn’t restriction. It’s learning how to protect gastrointestinal comfort
- [December 4 2025: Strike the Balance](https://www.movedaily.ca/december-4-2025-strike-the-balance/) - Strike the Balance The festive season can feel like a tightrope. You want to enjoy the food, the social events, and the slower pace, but you also want to protect the strength, body composition, and health you’ve worked hard for all year. The sweet spot sits between all-or-nothing thinking and the pressure to be perfect.
- [November 27 2025: Let's Get Festive!](https://www.movedaily.ca/november-27-2025-lets-get-festive/) - Let's Get Festive We LOVE Christmas and the holidays at Move Daily. Tracy always heralds it as the season of giving back - for us, to thank you all for your dedication, commitment and community spirit over the course of 2025. Kicking off with the annual Black Friday sale, we have programs, prizes and plenty
- [November 20 2025: Feeling Flat? The Power of the Right Magnesium](https://www.movedaily.ca/november-20-2025-feeling-flat/) - Are you Missing Magnesium? If you’ve been feeling a little “off” lately, tired, tense, or just not firing on all cylinders, your body might be whispering for more magnesium. It’s one of those quiet heroes that keeps everything running smoothly. Magnesium supports energy production, muscle recovery, hormone balance, and good sleep, yet most women over
- [Holiday Hustle 2025](https://www.movedaily.ca/holiday-hustle-2025/) - The 2025 Holiday Hustle Challenge: End the Year Strong, Start the Next Even Stronger Imagine kicking off 2026 feeling confident, strong, and already in motion! No “New Year reset” required. This holiday season, ditch the guilt, skip the slump, and commit to something better: daily movement that energizes you, fits your life, and builds real
- [1-2-1 Nutrition Coaching with Coach Kim](https://www.movedaily.ca/1-2-1-nutrition-coaching-with-coach-kim/) - 🍎 1-2-1 Nutrition Coaching with Coach Kim 🍎 We are thrilled to be able to bring you a new offering. We know many of you struggle with your nutrition and often it's the blocker for your progress. Although spaces are limited due to capacity, we are genuinely excited to be able to offer you a
- [30SOLID Challenge | Fitness Challenge For Women](https://www.movedaily.ca/30solid-challenge/) - Unlock Extraordinary Results in 30 Days – 30SOLID Challenge! Imagine planting a seed. On day one, it looks like nothing is happening. But with water, sunlight, and consistency, the roots dig deeper, the stem grows stronger, and soon you see vibrant growth breaking through the surface. One small action, repeated daily, transforms into something thriving
- [November 13 2025: Want to balance hormones??](https://www.movedaily.ca/november-13-2025-want-to-balance-hormones/) - How to Balance your Hormones Newsflash....you can't. At least not with a supplement you see on TikTok, or a specific exercise. Nor can you do it through eating a specific diet, red light therapy or cutting out coffee. If you feel your hormones are out of whack, the only sensible choice is to see your
- [November 6 25: Can't lift? We've got you](https://www.movedaily.ca/november-6-25-cant-lift-weve-got-you/) - Can't Lift? We've Got You Studies show that lifting weights can build muscle, as long as you take those sets close to failure. Challenge is the stimulus! However, we know you can't always do that and we want to make sure you're supported for this choice or season. Let us assure you that your body doesn’t
- [October 30 2025: Nail weight loss for good!](https://www.movedaily.ca/october-30-2025-nail-weight-loss-for-good/) - Consistency is Key It's ironic, how consistently we talk to you about consistency - but it matters! Tracy has always stood by Ovid's quote "dripping water hollows out stone, not through force but through persistence" and we want to encourage you to not to just think like this, but live like this. You all want results
- [October 23 2025: LEAD in your Protein Powder?! Consumer Reports](https://www.movedaily.ca/october-23-2025-lead-in-your-protein-powder-consumer-reports/) - Is there LEAD in Your Protein Powder?! Tracy always wants to bring you the latest findings and this one is no exception. Let's get straight to it. A widely shared report has been published investigating some of the leading protein powders out there. Published by Consumer Reports on October 14, this investigation looks at the
- [Roasted Vegetable & Chicken Meal Prep Bowls with Tahini Dressing](https://www.movedaily.ca/roasted-vegetable-chicken-meal-prep-bowls-with-tahini-dressing/) - When sweater weather hits and the leaves start showing off, your meal prep should too. These Roasted Vegetable and Chicken Chickpea Bowls are my go-to this time of year. It's full of warm, roasted flavours, a rainbow of micronutrients, and that creamy, nutty tahini drizzle that makes you want to lick the spoon (no judgment
- [October 16 2025: Tired, Craving Sugar? What is Insulin Resistance?](https://www.movedaily.ca/october-16-2025-tired-craving-sugar-what-is-insulin-resistance/) - Why Insulin Resistance Could Be Holding You Back As we move through our 40s and beyond, hormonal shifts, stress, and lifestyle habits can make our bodies less responsive to insulin, a hormone that helps move sugar from the bloodstream into our cells for energy. When cells stop responding properly, the body produces more insulin to
- [October 2 2025: Does the best diet exist?](https://www.movedaily.ca/october-2-2025-does-the-best-diet-exist/) - The BEST Diet - does it exist? It’s one of the most common questions in health and nutrition: what’s the best diet? The temptation is to look for one perfect answer, the “magic” diet that works for everyone, every time. But the reality is more nuanced. While there are evidence-based principles that support good health,
- [October 9 2025: Don't fall apart in fall!](https://www.movedaily.ca/october-9-2025-dont-fall-apart-in-fall/) - Don't Slip with the Seasons As the days grow shorter and the light fades earlier, you can find that your well-established routines start to wobble. Cooler weather and darker evenings can quietly reshape your behaviour in ways that make healthy habits harder to maintain. Suddenly, the walk you looked forward to after dinner feels less
- [September 25 2025:  Osteoporosis Prevention in Menopause](https://www.movedaily.ca/september-25-2025-osteoporosis-prevention-in-menopause/) - Practical Osteoporosis Prevention If you’ve been told to “jump for your bones” but your knees scream at the thought, you’re not alone. Many women in midlife have osteoarthritis or other knee issues, and skipping impact all together can feel like giving up on your bone health. Here’s the good news: you don’t have to jump to
- [September 18 25: Move Daily x Your Menopause by Harley Street at Home](https://www.movedaily.ca/september-18-25-move-daily-x-your-menopause/) - A Move Daily First - Meet our Partners! We are so proud of all Move Daily provides to you, our incredible community of women. It is always Tracy's mission and passion, to provide you with all we can to feel empowered and prepared to tackle all this season brings. Tracy and her team are thrilled
- [Belly Fat Files 2.0 Advanced](https://www.movedaily.ca/belly-fat-files-2-0-advanced/) - Tired of Belly Fat That Won’t Budge in Midlife? It’s Time for a Smarter Strategy. Welcome to the second installment of The Belly Fat Files, a structured advanced strength training and fat loss fitness program designed specifically for women in their 40s, 50s, and beyond. If you’re a midlife woman struggling with stubborn belly fat,
- [Healthy Date, Banana, Carrot & Walnut Bread](https://www.movedaily.ca/healthy-date-banana-carrot-walnut-bread/) - Healthy Date, Banana, Carrot & Walnut Bread: The Cozy Fall Treat You Didn’t Know You Needed When the air turns crisp and the leaves start to fall, there’s nothing better than a warm slice of homemade bread with a cup of coffee. This date, banana, carrot, walnut bread checks every box! Hearty, naturally sweet, and
- [September 11 2025: Simplicity Wins!](https://www.movedaily.ca/september-11-2025-simplicity-wins/) - The Small Shifts That Make a Big Difference If you’ve ever felt like looking after your health is just too much - too many rules, too many supplements, too many conflicting opinions - you’re not alone. In midlife when energy, hormones, and life demands shift, it’s easy to feel like you're chasing your tail. But
- [September 4 25: Vacation is Over! How to get Fit in Menopause](https://www.movedaily.ca/september-4-25-vacation-is-over-how-to-get-fit-in-menopause/) - From Vacation Mode to Beast Mode We all love a break - sun, slower days, a little extra indulgence. But coming home often brings that “uh oh” moment when clothes feel snug, energy feels low, and your routine feels like its well and truly been on hold. If you’re nodding along, you’re not alone. The good news?
- [August 28 25: We are SO proud! After 4 Surgeries, She's Stronger Than Ever!](https://www.movedaily.ca/august-28-25-we-are-so-proud-after-4-surgeries-shes-stronger-than-ever/) - Why We Do What We Do Tracy and her team love what they do. Being able to bring you our community, support, health, coaching, fitness, nutrition, wellness....the list goes on...it isn't just a "job", it's a passion. Every so often, we can see clearly, the difference we make. This is not about us changing lives, its about you,
- [Chocolate Cherry Power Balls](https://www.movedaily.ca/chocolate-cherry-power-balls/) - Jump to Recipe Valentine's Day just got a whole lot sweeter and healthier with these delightful Chocolate Cherry Power Balls! Packed with love and nutrients, these little bites are not only a delicious treat, but also a guilt-free indulgence. The dark chocolate in them has been linked to improve heart health, reduce inflammation, and even
- [Move Daily Membership](https://www.movedaily.ca/move-daily-membership-2/) - Move Daily Membership Making fitness, wellness and nutrition a consistent part of your life can be a challenge, to say the least! You all know what you should be doing to increase health and longevity, and usually you’re pretty good at it for a season, but then something like a pandemic comes along and turns
- [Iron Impact](https://www.movedaily.ca/iron-impact/) - Iron Impact: An Online Training Program That Builds Muscle, Burns Fat, and Transforms You Ready to build serious muscle and shift your body composition for good? Welcome to Iron Impact—an online training experience led by coach Stratton Steen. Whether you're looking to get shredded, pack on lean muscle, or finally take control of your nutrition,
- [August 21 25: What Biggest Loser Got Right](https://www.movedaily.ca/august-21-2025-simplicity-wins-in-menopause-fitness/) - The Biggest Loser Got One Thing Right Let’s be clear from the start: The Biggest Loser was far from a healthy or ethical way to approach weight loss. The show pushed contestants to extremes with punishing exercise schedules, highly restrictive diets, and a level of public scrutiny that bordered on abusive. Many of the methods used were
- [August 14 25: The Troubling Habit : Fundamentals of Fiber](https://www.movedaily.ca/august-14-2025-the-troubling-habit-fundamentals-of-fiber/) - Re-thinking this Healthy Habit You’ve swapped white bread for seeded wholegrain, started snacking on raw veg, loaded up your plate with lentils and kale, but instead of feeling energized and light, you’re bloated, sluggish, and maybe even foggy-headed by mid-afternoon. What gives? You may be overloading on fiber - or the wrong kind that can
- [Beginner Kickstarter 2.0](https://www.movedaily.ca/beginner-kickstarter-2-0/) - With all of the information swimming around on the internet, it is challenging to know what the truth is and who to listen to! Having been in the fitness and nutrition industry for nearly 15 years now, I can tell you that I have seen what works to move you down the road to better
- [How To Build Muscle As You Age](https://www.movedaily.ca/how-to-build-muscle-as-you-age/) - It is critical that you start building more muscle in your body because if you are over the age of 40, you are already starting to lose it. Many women think that it is too late for them to start a resistance training program and that couldn't be further from the truth. Lifting weights will
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- [Holiday Hustle 2023 - Under 35 Minutes/Day](https://www.movedaily.ca/holiday-hustle-2023/) - Stay Fit and Fabulous Throughout the Holidays: Holiday Hustle Advanced or Beginner Workout Calendar! Don't Let Good Habits Slip Away: The holiday months often make it challenging to maintain fitness routines. But what if this year, you could breeze through the festivities and welcome January feeling fit, healthy, and unstoppable? Furthermore, you may want to
- [How To Build Muscle As You Age 2.0](https://www.movedaily.ca/how-to-build-muscle-as-you-age-2-0/) - Unlocking the Secret to Age-Defying Strength: Combat Muscle Loss Are you aware of the silent threat of muscle loss as you age? Studies show a gradual decline in lean mass, averaging 1-2% per year after your 40s. But here’s the empowering truth: you can halt this decline. The Science Revealed Age-related hormonal shifts directly impact
- [Holiday Hustle 2024 - Under 35 Minutes/Day](https://www.movedaily.ca/holiday-hustle-2024-under-35-minutes-day/) - Skip the January Restart: Energize Your Holiday Season with Daily Movement! Imagine starting the New Year feeling vibrant, strong, and ahead of your goals—no need for a “reset.” This holiday season, ditch the guilt, skip the January slump, and focus on consistent, intentional movement that keeps you thriving. With the Move Daily Fitness $10 YouTube
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- [35 Minute (or less!) Advanced Strength Calendar](https://www.movedaily.ca/35-minute-or-less-advanced-strength-calendar/) - LIFT HARD. LEVEL UP. Build Serious Strength in Just 35 Minutes a Day. Introducing the Move Daily Advanced Strength Workout Calendar 35 Minutes and Under Are you a strong woman in your 40s, 50s, or beyond, ready to take your training to the next level? This is for you. We’ve taken the guesswork out of
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- [CARDIO & CORE - Organize Your YouTube Workouts](https://www.movedaily.ca/cardio-core-organize-your-youtube-workouts-1-0/) - Cardio Core! Are you looking to sculpt your midsection a little more? This 4 week calendar can help you do just that! This month you’ll have a combination of fat burning cardio HIIT workouts with a focus on your abs and core. This would also be a great calendar to have if you just want
- [Holiday Hustle 2022 Advanced Workout Calendar - 30 Minute Workouts](https://www.movedaily.ca/holiday-hustle-challenge/) - One of the easiest things to do is to let your good habits slip away during the holiday months. This is why gyms and personal trainers are so busy in January! What if you didn’t let that happen this year? What if you could go into January feeling fit, healthy and strong? Wouldn’t that feel
- [ADVANCED - Organize Your YouTube Workouts 5.0](https://www.movedaily.ca/advanced-organize-your-youtube-workouts-5-0/) - So you love working out at home! You know what? I do too! It is convenient, you don’t have to match or do your makeup and there is no wasted driving time to and from a gym. With millions of free videos at your fingertips, it is very simple to get a workout for any
- [STRENGTH EDITION - Organize Your YouTube Workouts 2.0](https://www.movedaily.ca/strength-edition/) - Are you ready to get stronger? Before you even open this program, please be sure that you have a variety of dumbbells! Client's are always surprised when I hand them a heavier dumbbell. Their initial thought is that it will be too heavy for them and they always shock themselves when they complete the
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- [Stress Management Course](https://www.movedaily.ca/stress-management-course/) - Introducing the Stress Management Course! Within this course, we will delve into effective strategies and techniques that aid in understanding and handling stress in your daily life. Stress is an inevitable component of our lives, and if not managed effectively, it can negatively impact our physical, emotional, and mental well-being. However, equipped with the right
- [Organize Your YouTube Workouts - 40 Minute and Under Strength Edition 2.0](https://www.movedaily.ca/organize-your-youtube-workouts-40-minute-and-under-strength-edition-2-0/) - Are your mornings bustling, yet you're eager to maximize your training time? If a full hour isn't feasible for your daily movement routine but you're keen on muscle progress, our Strength Edition 2.0 program is tailored just for you. Efficiency Meets Muscle Progress We've meticulously structured these workouts, drawing from our carefully curated collection on
- [30 Minute Workout Calendar -Advanced Edition](https://www.movedaily.ca/30-minute-workout-calendar-advanced-strength-edition/) - ‘Tis the season to kick things up! Welcome, busy women! Are you ready to spring into action and take control of your fitness goals? Move Daily Fitness has the perfect solution for you. Our 30 Minute Workout calendar -Advanced Strength Edition is designed specifically for women who are short on time but ready to see
- [Summer Strong 2023](https://www.movedaily.ca/summer-strong/) - Get ready to elevate your fitness game and make this summer your strongest one yet. Below is your energizing plan that will save you time, keep you motivated, and ensure you never throw your fitness goals out the window, even during those beach-filled, ice cream-laden months. First things first, let's talk about the time-saving magic
- [Fall Fire Up!](https://www.movedaily.ca/fall-fire-up/) - Introducing the Fall Fire Up a 4 week calendar – your ultimate fitness, wellness and nutrition solution designed exclusively for busy people. Embrace a journey of transformation with our follow-along workouts, meticulously curated from my YouTube channel, each around 30 minutes. This combination of strength and cardio sessions will ensure you ignite fat-burning potential while
- [Limber Life Dynamic Mobility Program](https://www.movedaily.ca/limber-life/) - Welcome to your Limber Life, a dynamic mobility program designed to help you embrace a lifestyle of vitality, flexibility, and sustained mobility. As we age, the importance of maintaining limber joints, flexibility, and overall mobility cannot be overstated. That's why this program is yours to keep forever and put on repeat! Simply keep the pdf
- [Body Sculpt Blueprint](https://www.movedaily.ca/body-sculpt-blueprint/) - Body Sculpt Blueprint - 45 Minutes and Under Welcome to the Advanced Body Sculpt Blueprint: Your Ultimate Guide to Strength and Vitality. Are you navigating the challenges of aging, eager to take control of your health and fitness journey? Look no further! This advanced calendar is the follow along workout schedule you've been looking for.
- [Power Era](https://www.movedaily.ca/power-era/) - Welcome to the Power Era Longevity Program! At Move Daily Fitness, we understand the importance of lifting weights, improving cardiorespiratory health, and enhancing balance, stability, and flexibility as we age. That's why we're thrilled to introduce our comprehensive fitness program tailored specifically for women over 60. Get ready to elevate your fitness, strengthen your body,
- [Vacation Workout Calendar](https://www.movedaily.ca/vacation-workout-calendar/) - Staying active while traveling has never been easier! This calendar features a variety of no-equipment workouts that you can do anywhere—whether you're in a hotel room, at the beach, or staying at an AirBNB while exploring a new city. For those who want a little extra challenge, we've also included some travel-friendly resistance band exercises.
- [Summer Strong 2024](https://www.movedaily.ca/summer-strong-2024/) - Elevate Your Fitness This Summer with "Summer Strong 2024" Get ready to elevate your fitness game and make this summer your strongest one yet. Our energizing plan is designed to save you time, keep you motivated, and ensure you never abandon your fitness goals, even during those beach-filled, ice cream-laden months. Time-Saving Workouts First things
- [One Month Strength Calendar with Trainer Stratton Steen](https://www.movedaily.ca/one-month-strength-calendar-with-trainer-stratton-steen/) - Stratton Steen’s 4-Week Strength Workout Calendar: Your Ultimate Home Workout Plan for Men and Women Ready to take your strength training to the next level? Whether you're just getting back into the swing of things this fall or looking to build on your current fitness level, Stratton’s 4-Week Strength Workout Calendar is exactly what you
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- [Body Sculpt Blueprint 2.0 Advanced](https://www.movedaily.ca/body-sculpt-blueprint-2-0-advanced/) - Welcome to the Advanced Body Sculpt Blueprint: Your Ultimate Guide to Strength and Vitality. Are you navigating the challenges of aging, eager to take control of your health and fitness journey? Look no further! This advanced calendar is the follow along workout schedule you’ve been looking for. Each week we take you through 2 upper
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- [August 7 25: Addressing Men's Health](https://www.movedaily.ca/august-7-25-addressing-mens-health/) - Looking Out for the Men in Your Life While our community is mostly made up of women, we know many of you are supporting partners, brothers, fathers, sons, or close friends in their health journeys. And let’s be honest: men are often far less proactive when it comes to looking after themselves. They’ll tough things
- [July 31 25: The Blueprint for Fitness Success](https://www.movedaily.ca/july-31-25-the-blueprint-for-fitness-success/) - The Power of Specifics for Real Success If you’ve ever found yourself “doing all the things” but still not getting the results you want, you’re not alone. When it comes to nutrition, fitness, and wellness, it’s easy to fall into the trap of more is better. More supplements, more workouts, more hacks, more wellness trends.
- [Egg Shakshuka in a Jar : Protein-Packed Powerhouse!](https://www.movedaily.ca/egg-shakshuka-in-a-jar-protein-packed-powerhouse/) - Ready to spice up your meal prep? Say hello to Shakshuka eggs in a jar (or pan). This is a vibrant, veggie-loaded, protein-rich dish that brings all the Mediterranean vibes without the fuss. Whether you're scooping it fresh from the skillet or layering it beautifully in a mason jar, this dish is chef’s kiss for
- [July 24 25: Are these foods making you tired? What to eat in menopause](https://www.movedaily.ca/july-24-25-are-these-foods-making-you-tired-what-to-eat-in-menopause/) - The 3 Foods That Might Be Making You Tired You eat well. You’ve cut back on the obvious junk. You’re trying to stay consistent. But by mid-afternoon, your energy tanks. You feel foggy, flat, and like you’re dragging yourself to the finish line. Here’s the truth: there are likely foods in your regular rotation that
- [July 17 25: Are Fitness Monitor's Worth It?](https://www.movedaily.ca/july-17-25-are-fitness-monitors-worth-it/) - Are Fitness Tracker's Worth It? You’ve probably seen them everywhere - on wrists at the gym, when you're out walking, even at the store. Fitness trackers have become the go-to gadget for anyone wanting to “take control” of their health. But are they worth it, especially for women in midlife and beyond? Whether you're aiming
- [Blueberry and Pistachio Chunky Chia Pudding](https://www.movedaily.ca/blueberry-and-pistachio-chunky-chia-pudding/) - If you’ve spent even a minute scrolling through health and wellness content on Instagram or TikTok lately, chances are you’ve seen the viral Chunky Chia Pudding making waves across meal prep accounts. While the original trend has been shared and remixed by many creators, one of the early popularizers of this particular version appears to
- [May 29 25: Menopause and Cholesterol](https://www.movedaily.ca/may-29-25-menopause-and-cholesterol/) - Menopause and Cholesterol - What You NEED to Know As women, our bodies move through profound transitions and menopause is one of the most significant. While hot flushes and sleep disruption often steal the spotlight, one of the less obvious but equally important changes happens silently in the bloodstream: your cholesterol levels. The Menopause-Cholesterol Connection
- [May 15 25: Gaslighting and HRT](https://www.movedaily.ca/may-15-25-gaslighting-and-hrt/) - HRT - It Should Not Be This Hard! Talk to any group of women who have sought out HRT as part of their menopause journey and its guaranteed there will be several who have had awful experiences with their doctors. Unfortunately the cases of this happening are growing and we wanted to both acknowledge this,
- [May 22 25: Intermittent Fasting is Backfiring!](https://www.movedaily.ca/may-22-25-intermittent-fasting-is-backfiring/) - The Intermittent Fasting Misdirection Intermittent fasting (IF) is a popular method of eating, which has really grown in popularity over recent years. When a way of eating becomes popular, confusion is often the result. With so many "experts" and influencers attempting to put their own spin on it, often with the view to selling their
- [July 10 25: The Silent Muscle Killer](https://www.movedaily.ca/july-10-25-the-silent-muscle-killer/) - The Silent Muscle Killer You're working out. You're eating better. But the results feel... slower. You’re not building muscle like you used to - or worse, you're losing it. And no, it's not just aging. There's something sneaky sabotaging your progress. Most of us have never even heard of it. The Problem: Anabolic Resistance As
- [Viral Bean Salad Combinations!](https://www.movedaily.ca/viral-bean-salad-combinations/) - 4 Viral Bean Salad Combos That Are Bursting with Nutrition (and Flavor!) Move over limp lettuce, dense bean salads are taking over, and for good reason. These hearty, colourful bowls are more than just a trend, they’re a nutritional powerhouse packed with plant-based protein, gut-loving fiber, and essential micronutrients like magnesium, folate, potassium, and iron.
- [June 26 25: The Diet Delusion](https://www.movedaily.ca/june-26-25-the-diet-delusion/) - The Diet Delusion You've lost count of all the fad diets you've tried over the years. Celebrity endorsed, fast-fixes, transformations - it can all look very attractive. For a little nostalgia and a little myth busting, this week we are sharing some of the legends that most of us have dabbled in (and then given
- [July 3 25: Our Mover Reversed their Condition!](https://www.movedaily.ca/july-3-25-our-mover-reversed-their-condition/) - It Really Can Happen We are always genuinely thrilled to read about the experiences of our community. Tracy and her team provide an incredible variety of options for you to focus on your health, but it's your own dedication, drive and consistency which delivers the results. Recently, a particularly incredible Mover shared her journey with
- [June 12 25: Does Menopause Stall Fat Loss?](https://www.movedaily.ca/june-12-2025-does-menopause-stall-fat-loss/) - Let's Bust Some Menopause Fat Loss Myths! The area of menopause is fraught with misinformation and confusion. Tracy and her team are always focused on clearing the fog for you and helping to provide the clarity that allows you to still achieve your goals. Don't let the myths stop you!! Take control, secure in the knowledge that
- [June 5 25: What to do when Motivation Wanes](https://www.movedaily.ca/june-5-25-what-to-do-when-motivation-wanes/) - Motivation Can Wane but We've Got You! Motivation is great - when it shows up. But for most women over 40, juggling work, family, fluctuating hormones, and maybe a body that doesn’t respond like it used to… motivation is inconsistent at best. And waiting for it is one of the biggest reasons people stay stuck.
- [June 19 25: Everyone’s Arguing About Fitness!](https://www.movedaily.ca/june-19-25-everyones-arguing-about-fitness/) - Carbs? Fasting? Lifting Heavy? Confused by all the fitness advice flying around lately? You’re not alone. One scroll through social media and you’ll find everyone from trainers to PhDs arguing over: Should women fast or eat frequently? Is cardio or strength more effective for fat loss? Does protein timing really matter? Do we need to “lift heavy”
- [Tex-Mex Meal Prep Bowl](https://www.movedaily.ca/tex-mex-meal-prep-bowl/) - Tex-Mex Meal Prep Bowl: Balanced, Delicious, and Perfect for Fat Loss When you’re trying to eat healthier (or aiming for fat loss), having food ready to go is half the battle. That’s where this Tex-Mex Meal Prep Bowl comes in. It’s simple to prep, full of flavor, and loaded with fiber-rich carbs, lean protein, and
- [Tex-Mex Eggs Bites](https://www.movedaily.ca/tex-mex-eggs-bites/) - Tex-Mex Egg Bites: Easy, Versatile, and Perfect for Grab-and-Go! Looking for a protein-packed breakfast or snack that you can make ahead and take on the go? These Tex-Mex Egg Bites are about to become your new favorite! They’re simple to whip up, customizable for any flavor craving, and ideal for busy mornings or a quick
- [Creamy Peanut Butter Buster Bar](https://www.movedaily.ca/creamy-peanut-butter-buster-bar/) - As a child, my summer memories were synonymous with trips to Dairy Queen, indulging in the timeless delight of a Dilly Bar. As my palate evolved, I graduated to the irresistible allure of the Buster bar, with its harmonious blend of chocolate, peanuts, and creamy ice cream—a true embodiment of the season. Today, while my
- [Mediterranean Chick Pea & Chicken Bowl](https://www.movedaily.ca/mediterranean-chick-pea-chicken-bowl/) - If you're looking for a meal prep option that's as nourishing as it is delicious, the Mediterranean Chickpea & Chicken Bowl checks all the boxes. Packed with vibrant, whole-food ingredients and inspired by one of the most well-researched dietary patterns in the world, this bowl delivers on flavor, function, and longevity. Start with a base
- [Tiramisu Chia Pudding](https://www.movedaily.ca/tiramisu-chia-pudding/) - If you’re craving the rich, indulgent flavors of tiramisu without the sugar crash, you’ve got to try the viral Tiramisu Chia Pudding! This treat gives you all the classic creamy, coffee-soaked goodness with a nutritious boost. It is perfect for a high-protein breakfast, an energizing snack, or a healthy dessert. Why You'll Love It: ☕
- [Easy Sheet Pan Chicken Fajitas](https://www.movedaily.ca/easy-sheet-pan-chicken-fajitas/) - If you're looking for a quick, flavorful, and protein-packed meal prep idea, these easy Sheet Pan Chicken Fajitas will quickly become your go-to. With vibrant bell peppers, juicy chicken, and taco seasoning (store-bought or make your own), this one-pan wonder is not only easy to clean up, but it’s also perfect for batching out meals
- [Spinach, Tomato and Pesto Egg Fritatta](https://www.movedaily.ca/spinach-tomato-and-pesto-egg-fritatta/) - The One-Dish Wonder: Spinach, Tomato & Pesto Egg Frittata for a Stress-Free Morning If your mornings are anything like mine—fast-paced, slightly chaotic, and powered by coffee—you know the struggle of trying to make healthy choices without sacrificing time or sanity. That’s why I love a good make-ahead breakfast, and this Spinach, Tomato & Pesto Egg
- [March Melt Away: NOW CLOSED](https://www.movedaily.ca/march-melt-away-twenty-twenty-thrive/) - Join Twenty-Twenty-Thrive, the 2025 health optimization challenge for midlife women. Let go, glow, and grow with fitness, nutrition, and wellness coaching. Register now!
- [Chocolate Chip Peanut Butter Protein Cookies](https://www.movedaily.ca/chocolate-chip-peanut-butter-protein-cookies/) - Are you a fan of protein-packed cookies but worried about losing out on the protein punch during baking? Let's dive into the science behind cooking with protein powder and how to preserve its benefits without sacrificing flavor. Then, let's move onto these delicious Chocolate Chip Peanut Butter Protein Cookies! Jump to Recipe What is Denaturing?
- [Blueberry Yogurt Clusters](https://www.movedaily.ca/blueberry-yogurt-clusters/) - Viral Blueberry Yogurt Clusters: A Move Daily Sweet Treat You’ll Love If you’ve spent any time on social media lately, you’ve probably seen the viral blueberry yogurt clusters taking the healthy treat world by storm—and for good reason. These frozen little bites are easy to make, totally customizable, and perfect for satisfying that sweet tooth
- [Spring Chia Pudding Recipe](https://www.movedaily.ca/spring-chia-pudding-recipe/) - Spring Chia Pudding Recipe: A Fiber-Packed Breakfast for Gut Health & Energy Why Variety (& Fiber) Matter in Spring Spring is the perfect time to refresh your breakfast routine with nutrient-dense, fiber-rich foods like chia seeds. Fiber supports digestion, stabilizes blood sugar, and keeps you full longer—key for staying energized during busy days. Rotating ingredients
- [Healthy Gingerbread Protein Balls Recipe: A Sweet Twist For Your Fitness Goals](https://www.movedaily.ca/healthy-gingerbread-protein-balls-recipe-a-sweet-twist-for-your-fitness-goals/) - "Indulge in the holiday spirit with our guilt-free Gingerbread Protein Balls. Packed with protein and flavor, these no-bake treats are perfect for your health and fitness goals." 'Tis the season for gingerbread, and I couldn't be happier. If you're looking for a healthier twist on the classic gingerbread cookie that won't compromise on flavor, you're
- [Chocolate Mint Protein Balls](https://www.movedaily.ca/chocolate-mint-protein-ball/) - The holiday season is full of hustle and bustle, making it easy to reach for unhealthy snacks when you're on the go. Enter these Chocolate Mint Protein Balls! Not only are they a convenient grab-and-go option to keep you fueled, but the refreshing hit of mint makes them delightfully festive—perfect for this time of year.
- [Vanilla Latte Protein Balls](https://www.movedaily.ca/vanilla-latte-protein-balls/) - Jump to Recipe I love experimenting with flavors and combinations in my protein balls. A good base consists of some sort of nut/seed butter, sweetener of choice (I like honey or maple syrup), a protein source, and something to bind it all together. Then, you can get real creative with the add-ins. The tablespoon of Indulge in the delectable flavor of vanilla latte with these homemade protein balls.
- [Edamame Crunchy Peanut Salad](https://www.movedaily.ca/edamame-crunchy-peanut-salad/) - Edamame Crunchy Peanut Salad: A Protein-Packed, Fiber-Rich Bowl for Optimal Gut Health Jump to Recipe Looking for a salad that not only satisfies your taste buds but also nourishes your gut? Meet the Edamame Crunchy Peanut Salad! Packed with plant-based protein, gut-friendly fiber, and a satisfyingly crunchy texture, this colorful bowl makes gut health feel
- [Pumpkin Protein Balls](https://www.movedaily.ca/pumpkin-protein-balls/) - Pumpkin Protein Balls! Delicious and Nutritious: Pumpkin Protein Balls for a Healthy Snack Are you looking for a delicious yet healthy snack to fuel your active lifestyle? Look no further! We've got the perfect treat for you – Pumpkin Protein Balls. Packed with the goodness of pumpkin and the power of protein, these bite-sized snacks
- [Mediterranean Bean Salad with Chicken Meal Prep Bowls](https://www.movedaily.ca/mediterranean-bean-salad-with-chicken-meal-prep-bowls/) - Boost Your Fiber with Mediterranean Chicken Salad Meal Prep Bowls If you're looking to increase fiber in your diet, one of the simplest ways is by adding a greater variety of beans, grains, and greens to your meals. In my Mediterranean Chicken Salad meal prep bowls, I love using a mix of beans—chickpeas, black beans,
- [Power Up For Charity](https://www.movedaily.ca/power-up-for-charity/) - Join us for our Power Up for Charity Event! At Move Daily we love to recognize and celebrate organizations who are as passionate about health as we are. In recognition of this, we want to invite you to take part in our Power Up for Charity event! Taking place September 9-13 you can join us
- [Orange Almond Chicken Salad](https://www.movedaily.ca/orange-almond-chicken-salad/) - Jump to Recipe One of my priorities in every meal is to ensure that I have a protein source that hits anywhere between 25-35 grams, and a fiber source -aiming for at least 8 grams. This Orange Almond Chicken Salad does that. I asked in our Move Daily Hustle public Facebook group the other day
- [Jambalaya Remix with Cauliflower Rice](https://www.movedaily.ca/jambalaya-remix-with-cauliflower-rice/) - Jump to Recipe If you have always loved the traditional version of Jambalaya, but you are wanting to reduce carbs and still have a great tasting dish, then you should definitely try this. At Move Daily Fitness, we try to include a lot of protein and fibre in our meals and this dish does just
- [Crab and Shrimp Cakes](https://www.movedaily.ca/crab-and-shrimp-cakes/) - Jump to Recipe Meet the all new Crab Cake reinvented with added shrimp. If you are a seafood lover and are wanting a healthy option for an afternoon snack or an appetizer, then these Crab and Shrimp Cakes are for you. Eating crab and shrimp offers numerous health benefits due to their rich nutritional profiles.
- [Chocolate Peanut Butter Almond Bites](https://www.movedaily.ca/chocolate-peanut-butter-almond-bites/) - Ok, let me just say, this is so worth making! No sugar, no dairy and no flour dessert bites that taste amazing! I've even had my kids and friends test these and eveyone thought they were delicious. When you find something this good, you just need to make it. It's a simple 3 part recipe.
- [Garlic Shrimp Tacos with Jicama Wraps](https://www.movedaily.ca/garlic-shrimp-tacos-with-jicama-wraps/) - Jump to Recipe Garlic Shrimp Tacos with Jicama Wraps were inspired by a meal I had in Bucerias, Mexico not too long ago. I was pleasantly surprised to find that the chef used a jicama "tortilla" (wrap) in place of the traditional wheat or corn tortilla. It is such a brilliant idea as it really
- [March MELT AWAY Health and Fitness Challenge -Now Closed!](https://www.movedaily.ca/march-melt-away/) - Are you ready to make yourself a top priority, and spend the next month optimizing your health and wellness? March Melt Away is the health and fitness challenge that is going to help you melt away all that stuff that no longer serves you, so you can rise to be the BEST possible version of
- [Chicken and Veggie Chopped Pita Pocket](https://www.movedaily.ca/chicken-and-veggie-chopped-pita-pocket/) - Jump to Recipe The simplicity to taste ratio was a little off on this recipe. What I mean by that, is that for how delicious this tasted, it shouldn't have been so simple to make! I loved this meal so much, I made it 2x in 4 days. Get out a very large cutting board
- [Peanut Butter Chickpea Chocolate Chip Cookies](https://www.movedaily.ca/peanut-butter-chickpea-chocolate-chip-cookies/) - These were so simple to pull together. Chances are, you have all the ingredients in your pantry already. The chickpeas are the secret ingredient that keeps these cookies delightfully dense and chewy. If you're skeptical about using beans in your desserts, fear not – these flourless chickpea peanut butter chocolate chip cookies are a game-changer!
- [Lemon Walnut Crusted Salmon](https://www.movedaily.ca/lemon-walnut-crusted-salmon/) - Jump to Recipe Seafood...are you a fan? Maybe you should be. Seafood is often polarizing for some people, like our sister, Jackie, who never eats it and doesn't even want to try it! Yet there are a lot of benefits to some seafood, like salmon, for example. Salmon, renowned for its omega-3 fatty
- [Healthy Mixed Nut and Seed Cookies](https://www.movedaily.ca/healthy-mixed-nut-and-seed-cookie/) - I love a good crunchy cookie and these ones certainly fit the bill! Chock full of nuts, seeds and dried apricots, they are the perfect crunchy cookie with after noon tea! No sugar or flour in these nut and seed cookies, just one egg white and 1 tbsp of honey to hold them together. Of
- [The Pumpkin Pancake](https://www.movedaily.ca/the-pumpkin-pancake/) - The Ultimate Pumpkin Pancake You've got a healthy eating routine, which is fantastic. Every now and then, you might find yourself craving those less-healthy treats, like pancakes. In our cookbook, ""People Like Us Make Food Like This", Tracy has crafted a go-to recipe known as the Protein Pancake. It's a speedy, straightforward recipe that's
- [Healthy Holiday Gingerbread Granola](https://www.movedaily.ca/healthy-holiday-gingerbread-granola/) - Sometimes the holidays mean a little bit more when you look at the year you've had. I am going into this Christmas with a little more joy, gratefulness and appreciation than in years past. Our family has been through the death of a beloved uncle and a cancer diagnosis for my pops, so when we
- [High Fiber Mixed Bean Ragu](https://www.movedaily.ca/high-fiber-mixed-bean-ragu/) - Jump to Recipe When we think of fiber, we often think of foods like bran. Sure, that's OK, but what about a dish that is packed with fiber AND taste? This mixed bean ragu is not only delicious, it's versatile and fiber filled too. It's super as a main course, with cauliflower rice, you
- [Paleo Pumpkin Breakfast Cookies](https://www.movedaily.ca/paleo-pumpkin-breakfast-cookies/) - These Healthy Pumpkin Cookies are a fall treat that embodies the flavors of the season while keeping your wellness goals in check. They are perfect for indulging without the guilt. So, whip up a batch, brew a cup of tea, and savor the tastes of autumn in every bite. I hate to be the one
- [Green Curry Thai Chicken](https://www.movedaily.ca/green-curry-thai-chicken/) - Jump to Recipe In the pursuit of health and wellness, a crucial aspect is maintaining a balanced diet that includes adequate protein intake. One delicious way to achieve this is through Green Curry Thai Chicken, a flavorful dish that is not only delicious, but also a source of high-quality protein. Accompanied by cauliflower rice, this
- [Cinnamon Apple Overnight Oats](https://www.movedaily.ca/cinnamon-apple-overnight-oats/) - Jump to Recipe Have you ever tried overnight oats? Because if you haven't, you definitely should. So I hate to admit this, but I had never tried them until Tracy asked me to make some fall inspired overnight oats and boy, was I surprised at how delicious they are! For this recipe, we decided to
- [Banana Peanut Butter Chocolate Bark](https://www.movedaily.ca/banana-peanut-butter-chocolate-bark/) - Harnessing the Power of Dark Chocolate: Flavanoids and Antioxidants Let us begin with the star ingredient - dark chocolate. Beyond its rich flavor, dark chocolate holds a wealth of flavonoids and antioxidants, acting as catalysts for well-being within our bodies. Flavonoids, in particular, assist in enhancing blood circulation, reducing blood pressure, and manifesting as formidable
- [Immune-Boosting Beet Borscht](https://www.movedaily.ca/immune-boosting-beet-borscht/) - Immune-Boosting Beet Borscht Recipe: A Nutrient-Packed Delight The Humble Beet In the quest for wellness and longevity, it's essential to nourish our bodies with the right foods. One such powerhouse of nutrition is the humble beet. Packed with vitamins, nutrients, and immune-boosting benefits, beets are a fantastic addition to your diet. Before diving into this
- [Avocado Summer Dip](https://www.movedaily.ca/avocado-summer-dip/) - Here is a quick, good for you, simple appetizer dip that is great for summer time. Introducing the Avocado Summer Dip. Obviously, the main ingredient is avocado. We threw in a couple of popular ingredients that go well with avocado and voila, we ended up with this delicious summery dip. Fresh ingredients are always best.
- [Mediterranean Zucchini Boats](https://www.movedaily.ca/mediterranean-zucchini-boats/) - I feel like this recipe is a lesson in spelling. Mediterranean, zucchini, mozzarella...honestly, I feel I'm pretty proficient in spelling these words now. Lol. These zucchini boats were created with Greek food flavors in mind. If you love lemon and feta with tomatoes and peppers and of course, zucchini, then you should definitely try this
- [Protein Packed Turkey/Quinoa Bites](https://www.movedaily.ca/protein-packed-turkey-quinoa-bites/) - I don't know about you, but I can't count the amount of times that Tracy says we need to consume more protein! This recipe IS protein and it's lean and full of flavor. Turkey, quinoa and egg white make up the major part of the protein. These tasty little morsels are easy to pack and
- [Power Protein Packed Mason Jar Lunch](https://www.movedaily.ca/power-protein-packed-mason-jar-lunch/) - Sometimes, getting a good, healthy lunch can have it's challenges, especially a lunch that is packed with protein. It's easy to grab a sandwich, a granola bar or even a bag of chips (Move Daily Movers would never grab that...), but how good is that your overall health? If I've learned anything in this business,
- [Healthier Lemon Blueberry Cheesecake Cups](https://www.movedaily.ca/healthier-lemon-blueberry-cheesecake-cups/) - Finding low calorie, high protein, low sugar, no flour desserts can be a challenge sometimes. That's why we have created a yummy cheesecake with all these components just in time for Valentine's Day. With this cheesecake you "won't have to throw the baby out with the bath water", as Tracy always says! Cheesecake, as I
- [Mindful Summer Challenge -NOW CLOSED](https://www.movedaily.ca/mindful-summer-challenge/) - Mindful Summer Challenge -Registration CLOSED Starts July 1st-August 31,2022 I am so excited to host another round of my Mindful Summer Challenge. These two months will help you live your BEST & HEALTHY summer while navigating the many challenges so many of us face; schedule changes, hot weather, kids home, social gatherings, travelling... all that
- [Devilish Eggs (Deviled Eggs)](https://www.movedaily.ca/devilish-eggs-deviled-eggs/) - I feel like deviled eggs have been around longer than I have and I have always loved them since I was little. Little did I know at that time, that eggs were such a good source of protein. So, with that in mind, when Tracy asked me to come up with a healthy appetizer, deviled
- [Oatmeal Breakfast Cookies](https://www.movedaily.ca/oatmeal-breakfast-cookies/) - Need a quick, on-the-run, hearty snack? Look no further! Today we're creating an Oatmeal Breakfast Cookie complete with peanut butter, honey, nuts, cranberries, banana and cinnamon; some of my personal favorites. It's so convenient to have these cookies on hand. Keep them in the freezer to keep them fresher longer. Feel free to change up
- [Chocolate Mint Cacao Protein Balls](https://www.movedaily.ca/chocolate-mint-cacao-protein-balls/) - Halloween is over but no doubt some of us overdid it on the little mini chocolate bars! Maybe you still have some in your house, I emptied my bowl into the last child's treat bag to make sure that there wouldn't be any left to tempt me. I think my tastebuds got quite accustomed to
- [Autumn Veggie Chicken Bowl](https://www.movedaily.ca/autumn-veggie-chicken-bowl/) - Comfort food is something we all long for at one time or another. Especially as the days become cooler, a veggie and protein packed meal can be exactly the comfort food you may be looking for. This “Buddha type bowl” has a mix of vegetables that are in season this fall. Brussel sprouts, sweet potatoes
- [Healthy Pumpkin Spice Muffins](https://www.movedaily.ca/healthy-pumpkin-spice-muffins/) - Pumpkin season is upon us, so how about a moist, delicious Healthy Pumpkin Spice Muffin?! Absolutely! I tried a few recipes and I wasn't happy with the results, so I put together this recipe and it turned out really well. I feel that when you find a recipe that tastes great and is made up
- [Fresh Tomato Basil Soup or Sauce](https://www.movedaily.ca/fresh-tomato-basil-soup-or-sauce/) - Fresh Tomato Basil Soup and Sauce in one recipe and just in time for soup season! This recipe was inspired this year by my garden. I grew tomatoes on the east side of my house and well, I ended up having a plethora of tomatoes. When you have a lot of tomatoes, you make sauce.
- [Baked High Protein Egg Bites](https://www.movedaily.ca/baked-high-protein-egg-bites/) - Baked Egg Bites are an excellent source of protein and very good to have on hand for a quick on-the-go breakfast. The base of this recipe is quite simple and once you know the base, you can then add different ingredients to suit your taste. I added spinach, sundried tomatoes, a pinch of bacon and
- [Crunchy Lime Chicken Salad Meal Prep Bowls](https://www.movedaily.ca/crunchy-lime-chicken-salad-meal-prep-bowls/) - A huge part of reaching your targets is ensuring that you are prepared in the kitchen. Every single time I ask women what they struggle with most, the answer is nutrition! This Crunchy Lime Chicken Salad Meal Prep Bowl will save the day! If this is true for you, then part of the strategy needs
- [The Best Hummus Recipe](https://www.movedaily.ca/the-best-hummus-recipe/) - About 30 years ago I was introduced to hummus. Never having grown up with it, I considered it strange especially since my mother-in-law brought it over from the middle east. My husband's parents lived in Abu Dhabi for 10 years and my MIL learned to cook some of their traditional recipes. Needless to say, I
- [Summer Berry Granola](https://www.movedaily.ca/summer-berry-granola/) - The fruit in summer is so good and this Summer Berry Granola is the perfect summer treat! Fresh peaches, blueberries, nectarines, strawberries, blackberries, raspberries, apricots, cherries...so many to choose from. Today's recipe is inspired by summer fruits. This granola is a very easy recipe to create and there are so many options! With locally grown
- [Taco Salad, Family Favorite](https://www.movedaily.ca/taco-salad-family-favorite/) - Back in the day, our mother served us a "Canadian Style" Taco Salad, and we LOVED it. Once I had children of my own, I called my mom, got the recipe, made it and served it to my kids and they LOVED it. I have given this recipe to many friends and they served it
- [Zion National Park Itinerary Revealed](https://www.movedaily.ca/zion-national-park-itinerary-revealed/) - Recently, Tracy and I, (I’m Tracy’s sister, Dianna Fast), hiked in Zion National Park, Utah, USA. Taking a couple of days to relax, recreate and get away “from it all” was actually a good way to concentrate on the “Wellness” part of our lives, which can so often be neglected. It’s easy to remember to
- [Roasted Butternut Squash Soup](https://www.movedaily.ca/roasted-butternut-squash-soup/) - There's nothing like a really good tasting soup. This Roasted Butternut Squash Soup is great for lunch or for one of those "fancy little soups" that you get before a meal. And let me tell you, it's delicious and, for the most part, pretty simple to put together. The key to this soup is the
- [Roasted Cauliflower Bites with Garlic Mayo](https://www.movedaily.ca/roasted-cauliflower-bites-with-garlic-mayo/) - Almost any dish can be made with fewer calories or with less unhealthy “stuff”. Take these cauliflower bites for example, at a restaurant they are likely coated in flour and/or a batter of some sort and deep fried. What starts out as a fresh vegetable that is lower in calories and good for you, has
- [Brownie and Peanut Butter Baked Oats](https://www.movedaily.ca/brownie-and-peanut-butter-baked-oats/) - Well, I was impressed. I wasn't sure that I would like these, but not only did I like them, I loved them! Yep, they are that good. I've seen these all over Tik Tok and Instagram and knew I had to put my own spin on them. My biggest reason for writing this post
- [No Bake Peanut Fudge Protein Bars](https://www.movedaily.ca/no-bake-peanut-fudge-protein-bars/) - I recently read the Consumer Report article on protein powders. It was eye opening to say the least. One of the things that I've talked to my members about frequently is that there is only the need for supplementation, when you are not getting an adequate amount of that supplement in your diet through #proteinbar
- [Beet Borscht](https://www.movedaily.ca/beet-borscht/) - Beet Borscht. Growing up in a partly German family, I learned that I liked a lot of their traditional foods, including Beet Borscht. One of my favorite treats was Roll Kuchen with watermelon. Roll Kuchen is a deep fried yeast dough, much like a donut, so needless to say, I don't eat that anymore unless
- [Apple Cinnamon Oatmeal Breakfast Muffins](https://www.movedaily.ca/apple-cinnamon-oatmeal-breakfast-muffins/) - Muffins can be a great source of nutrition if made properly. So often, when you're at a coffee shop or a bakery, the muffins they sell are actually loaded with sugar, flour and fat. They make them sound healthy by putting fruit and nuts in them, which definitely makes them more healthy, but the base
- [Ground Turkey Muffins or Patties](https://www.movedaily.ca/ground-turkey-muffins-or-patties/) - Need a quick, easy protein fix? Look no further than these delicious Turkey Muffins/Patties! Whether you're looking to maintain that beautiful physique you've got or you're wanting to shed a few pounds, this is a really good meal option because of the high protein and low fat content! Here at Move Daily Fitness, we often
- [Lasagna Styled Zucchini Rolls](https://www.movedaily.ca/lasagna-styled-zucchini-rolls/) - This is a really simple, yummy "pasta" fix! If you're trying to cut out carbs or reduce them and you are craving some good ol' pasta, try this zucchini bake! The trickiest part is slicing the zucchini. Carefully slice the zucchini in thin strips. You should get about 7 slices per zucchini. You'll bake the
- [Tuscan Baked Salmon](https://www.movedaily.ca/tuscan-baked-salmon/) - This recipe is top shelf and I'm not kidding. Not only does it look good, it's good for you in so many ways, it tastes amazing and it's so very quick and easy to make! I'm not making this stuff up! My mom introduced us to this recipe. She told me it was so good,
- [Grilled Peaches](https://www.movedaily.ca/grilled-peaches/) - Grilled Peaches A nice light dessert to finish off any meal! 3 Peaches 1 tbsp Extra Virgin Olive Oil sprinkle of cinnamon 1 cup 0% plain Greek yogurt 1/8 cup pure maple syrup mint leaves Prepare grill. Wash and dry peaches then slice in half and remove stone. Lightly brush the tops with olive oil
- [Paleo Banana Carrot Muffins](https://www.movedaily.ca/paleo-banana-carrot-muffins/) - Paleo Banana Carrot Muffins (makes 18) Paleo Banana Carrot Muffins 2 c. almond meal 2 tsp. baking soda 1/2 tsp salt 1 tsp. cinnamon 1 cup pitted dates 3 bananas 3 eggs 1 tsp apple cider vinegar 1/4 c. coconut oil melted 1 1/2 c. shredded carrots Pre heat oven to 350F
- [Chicken Lettuce Wraps with Hoisin Sauce](https://www.movedaily.ca/chicken-lettuce-wraps-with-hoisin-sauce/) - Something fresh, light and delicious! Chicken lettuce wraps are a great meal choice. Chalk full of veggies and ground chicken or turkey, this is a meal pleaser! Oh and did I mention easy to make?! One pan stir fry with sauce and that's it. Chop all your veggies. This recipe has ground chicken or turkey
- [Blackberry Raspberry Smoothie](https://www.movedaily.ca/blackberry-raspberry-smoothie/) - It seems, over the years, smoothies have become a meal replacement rather than a dessert like the beloved milk shake. I think when we started making smoothies with fruit and not ice cream, we thought we were making them healthier; however, the sugar in a fruit smoothie can sometimes have more sugar than the milk
- [Raspberry Chocolate Protein Balls](https://www.movedaily.ca/raspberry-chocolate-protein-balls/) - Oh my! These little protein balls are just so delicious! I was surprised at how much I liked them. Of course, I sampled about 2-3 just to be safe. ;) The fresh raspberry flavor really comes through, especially if you aren't a hug fan of protein powder. I think that this would be the perfect
- [Sweet Potato Winter Stew](https://www.movedaily.ca/sweet-potato-winter-stew/) - There's nothing like a warm, homestyle stew waiting for you after a day in the snow or cooler temperatures! We've made this stew with sweet potatoes/yams in place of the traditional potato and it is delicious! Here in Canada there is the on going confusion between a yam and a sweet potato. Usually, here in
- [Whipped Cauliflower Mash](https://www.movedaily.ca/whipped-cauliflower-mash/) - Out with the old and in with the new! This whipped cauliflower is a much healthier and a lower calorie dish than the alternative, mashed potatoes. In fact, the caloric count for 1 cup of potatoes is 116 calories. The caloric count for cauliflower is a measly 27 calories. By this stat alone, you can
- [Chocolate Dipped Shortbread Oat Squares](https://www.movedaily.ca/chocolate-dipped-shortbread-oat-squares/) - I absolutely love that time of year when Christmas baking emerges from the kitchens of my friends and family! One of my favorite Christmas baking treats is definitely the one, the only, the shortbread cookie. With just 3 little ingredients, it sure satiates my sweet tooth; however, if you're trying to stay away from flour,
- [Vegetarian Stewed Curried Lentils](https://www.movedaily.ca/vegetarian-stewed-curried-lentils/) - I was in need of some comfort food today and this dish hit the spot. Warm, healthy, protein dense and plant based, and I think we've got ourselves a winner here! Plus, it's a one pot meal which means fewer dishes. Perfect. Vegetarian Stewed Curried Lentils 1 tbsp olive oil 1 small onion, diced 2
- [Gut Healthy Aztec Hot Chocolate](https://www.movedaily.ca/gut-healthy-aztec-hot-chocolate/) - The holidays are just around the corner and with it... lots of delicious treats! I'm all for shortbread in moderation, but there are also a lot of ways that you can make your favorite treats a lot healthier too. As my members know, one of my goals this year is to improve my gut health.
- [Healthy Snack Attack!](https://www.movedaily.ca/healthy-snack-attack/) - I often get asked, "What are some healthy snacks that I could have in the evening?" Below are 5 different ideas for you, but I want to also give you a little insight into evening snacking. Last year I did quite a bit of research on our circadian rhythms, and how important it is for
- [I Felt Like Crap and Looked Better Than I Ever Had!](https://www.movedaily.ca/i-felt-like-crap-and-looked-better-than-i-ever-had/) - "I need to lose weight! I'm desperate. Do you have a diet plan to help me? I need to lose 30 pounds quickly! I've gained so much weight during the pandemic and need a plan to help me lose it!" This is some of what I hear on a regular basis as a health coach
- [Halloween Mummy Paleo Pizzas](https://www.movedaily.ca/halloween-mummy-paleo-pizzas/) - Okay, with Halloween right around the corner, what better than yummy Mummy Pizza?! The important thing to note about this pizza is that not only is it "from the dead", but it's good for you! This pizza is gluten free. The crust is actually a spinach and chicken patty. Throw on some creative toppings
- [Easy Avocado Mango Salsa](https://www.movedaily.ca/easy-avocado-mango-salsa/) - Need a healthy, delicious, quick prep appy that everyone will actually love? Well, you found it! I have put this out to snack on or an appy for parties and it always disappears. Simple ingredients and easy to make, this appy should become your new go-to! With only 5 ingredients in this recipe, it will
- [Thai Pumpkin Chicken Soup](https://www.movedaily.ca/thai-pumpkin-chicken-soup/) - This soup has a slight sweetness and creaminess to it! Great for fall for sure! Fall certainly is a great time of year to get some soups going in the kitchen. Pumpkin is also popular this time of year, so how about a soup that has pumpkin in it? It can’t be much different
- [Fall Harvest Meal Prep Bowls](https://www.movedaily.ca/fall-harvest-meal-prep-bowls/) - Well who doesn't love garden fresh food? I always look forward to the big wooden box of orchard apples (we grow so many varieties here in the Okanagan), and heading to our local markets for their bounty! These meal prep bowls include a number of seasonal ingredients and the flavors blend together so well
- [Thai Coconut Green Lentil Soup](https://www.movedaily.ca/thai-coconut-green-lentil-soup/) - One of my focuses this fall is to eat more plant-based foods! Every podcast and interview I listen to lately, is screaming to me about the benefits of increasing my fiber, in order to benefit my gut health. Good gut health impacts so much of our well-being from mental health to skin and so
- [Pumpkin Spice Loaf](https://www.movedaily.ca/pumpkin-spice-loaf/) - This Pumpkin Spice Loaf is amazing! It's probably the most moist loaf I have tasted! The combination of the almond flour and oat flour creates a slight nutty taste and texture which is surprisingly delish. As in most muffin or loaf recipes, combine the wet ingredients together and the dry ingredients together in separate bowls.
- [Cranberry Walnut Pumpkin Muffins](https://www.movedaily.ca/cranberry-walnut-pumpkin-muffins/) - Fall is in the air and the tops of the trees are starting to turn. This may be slightly premature of me, but I have cracked open my first can of pumpkin puree in a while, and I am feeling all of the fall vibes because of it! The upside, is that pumpkin is really
- [Chicken, Bacon, Walnut and Apple Transition Salad](https://www.movedaily.ca/chicken-bacon-walnut-and-apple-transition-salad/) - What in the name of heaven is a transition salad?? I made it up! As we transition from summer into fall, many of us start to crave the flavors that this new season brings. I'm thinking pumpkin, apples, cinnamon, walnuts. All of that just screams fall flavors to me. However, it is still 30 degrees
- [Peanut Butter Power Balls](https://www.movedaily.ca/peanut-butter-power-balls/) - It is a must for me to keep healthy, tasty treats on hand for that moment when a sweet craving strikes. Let's be honest, it's pretty much every day. These protein powder peanut butter balls are nutrient dense, made with flax, and whole oats, healthy nut butter and seeds. They are chewy and sweet and
- [Loaded Sunshine Muffins](https://www.movedaily.ca/loaded-sunshine-muffins/) - This delicious, summery muffin is loaded with goodness and so appropriately named the Loaded Sunshine Muffin. Filled with so many good-for-you foods, it has great flavor and variety. Like any muffin recipe, you will mix the dry ingredients together and in a separate bowl mix the wet ingredients together; however in this recipe, you are
- [Cucumber Mojito Refresher](https://www.movedaily.ca/cucumber-mojito-refresher/) - Summertime is here and so is this crisp and fresh Cucumber Mojito Refresher. So often summer can be filled with calorie-laden alcoholic drinks, but to me, this is just as good! Part of the flare of ordering a drink at a restaurant, is the fancy glass and garnish. Well, grab yourself a fancy glass from
- [Mango, Pepper and Cucumber Summer Slaw](https://www.movedaily.ca/mango-pepper-and-cucumber-summer-slaw/) - All of the flavors in this slaw just went together so well! One of my go-to dinner meals in the heat is definitely throwing some protein on the BBQ, and pairing it with a hearty salad like this one. This salad is chock full of immune building micronutrients, plus the sweetness of the mango makes
- [Mango Margarita Salad](https://www.movedaily.ca/mango-margarita-salad/) - This summery salad is light, crisp and refreshing. The combination of sweet, delicious mangos, cilantro and mint, tossed with fresh squeezed lime juice and soya sauce, together creates a wonderful summer salad that resembles the much loved Margarita! And we all know how we love a good margarita at some point during our summer holidays,
- [Chocolate Mocha Chia Parfait with Raspberries](https://www.movedaily.ca/chocolate-mocha-chia-parfait-with-raspberries/) - Let me tell you two foods that I am absolutely jazzed about these days because of their ability to greatly increase your health quotient: broccoli sprouts and chia seeds! Obviously two items that have been around for a long time, and in fact, the chia seed tracks all the way back to the Aztec Empire
- [Banana Chocolate Chip Muffins - No sugar added!](https://www.movedaily.ca/banana-chocolate-chip-muffins-no-sugar-added/) - Looking for a protein filled, no added sugar muffin? Well, look no further. This is a low carb, muffin with only 1/2 cup of "flour" for the entire recipe. I used rice flour, but almond flour would be tasty and make it a paleo muffin! Part of my goal for 2021 is to stay far
- [Chicken Curry with Cauliflower Rice](https://www.movedaily.ca/chicken-curry-with-cauliflower-rice/) - I love that you can find healthy and flavorful food in any cuisine. I found this recipe and had to try it out, because I am a total Indian cuisine fan! The ingredients are simple: chicken, spices and Greek yogurt, served with cauliflower rice, you get all the taste of India without a lot of
- [Growing Your Own Broccoli Sprouts!](https://www.movedaily.ca/growing-your-own-broccoli-sprouts/) - One of the ways I love learning is through YouTube interviews and podcasts. I feel like this is such a great way to stay up to date with current research and new discoveries, especially as it relates to health! One of the people I have listened to for years now is scientist Dr. Rhonda Patrick,
- [Low Carb Tuna Melt](https://www.movedaily.ca/low-carb-tuna-melt/) - One of my all time favorite sandwiches is the Tuna Melt. That warm melty cheese on top of tuna mixed with mayo and pickles, piled on top of chewy sourdough bread. Yum! Not exactly the lowest calorie lunch though, so I decided to make a cleaned up version so that I can keep my
- [Lemon Coconut Protein Bars](https://www.movedaily.ca/lemon-coconut-protein-bars/) - I just love the taste of anything with lemon! It actually feels bright, like springtime. My focus these days is on getting in as much non-processed foods as possible. These totally fit the bill and so much better than a store bought protein bar. No, there isn't as much protein in each bar, but then
- [Lemon Chia Protein Balls](https://www.movedaily.ca/lemon-chia-protein-balls/) - We lived next door to a chef for a few years and one of the tricks of the trade that he taught me was that lemon brightens the flavor of everything! A little lemon zest and 1 tablespoon of juice in these protein balls, and it's a whole new game. Keeping healthy treats on hand
- [Ground Turkey/Chicken Chili](https://www.movedaily.ca/ground-turkey-chicken-chili/) - Turkey/Chicken Chili is so great to have on hand for a quick high-protein snack or dinner to warm you up during the cooler winter months! It is super easy to make and tasty to eat, so you just can't go wrong. Here's what you need, at a glance: Here are some of the brands I
- [Strawberry Chia Jam with Chocolate Overnight Oats](https://www.movedaily.ca/strawberry-chia-jam-with-chocolate-overnight-oats/) - One of my very favorite summertime activities (yes, it's -18C here today and I am dreaming of summer) is Sunday brunch, especially when my sister Jackie is hosting! It's as fancy pants as you can get. European tablecloth, vases of garden flowers, fresh roasted coffee in a French press, Mimosas, tiny salt and pepper shakers
- [No Sugar Homemade Dark Chocolate](https://www.movedaily.ca/no-sugar-homemade-dark-chocolate/) - Need a little pick me up of sweetness? Are you any bit of a chocoholic like me? Well, this might be an option! I do love chocolate and with Valentine's Day approaching, what better time to share one of my favourite, mostly guilt-free chocolates! I created this chocolate, initially, out of necessity. I was put
- [To Give Up or Not Give Up, That is the Question.](https://www.movedaily.ca/to-give-up-or-not-give-up-that-is-the-question/) - I feel like giving up. Sometimes I feel like all of this effort is not worth it. In my most vulnerable moments, if I'm honest, I feel like a fraud. But these are just feelings, and the beautiful thing about feelings, is that they can float away, just as quickly as they come. They
- [Decadent Mocha Coconut Mousse](https://www.movedaily.ca/mocha-coconut-mousse/) - Ok now...a delicious, creamy mousse with no sugar or dairy - come on! This is really yummy. I will make mousse like this from now on because it's so simple and so very delish! With a hand blender, blend the ingredients together, put in cute little cups and top with fruit, chocolate shavings or an
- [Hand Held BLTA Chicken Sandwich](https://www.movedaily.ca/hand-held-blta-chicken-sandwich/) - Mmmm! This "sandwich" type lettuce wrap takes the BLT (Bacon, Lettuce, Tomato - very popular in Canada) to a whole new level! Healthy and delicious and when you can marry those two things together in a hand held, well you've got something good going on! There are a few steps, though, to this creation, but
- [Ranch Dressing](https://www.movedaily.ca/ranch-dressing/) - Ranch dressing is so very versatile and tasty in a lot of dishes, including the Hand Held BLTA Chicken Sandwich! This Ranch recipe is actually what makes this Hand Held taste so good and the added bonus is that it is super easy to make! Simply put the ingredients in a jar, shake and add
- [Warm Quinoa and Brussel Sprouts Salad with Pumpkin Seeds and Cranberries](https://www.movedaily.ca/warm-quinoa-and-brussel-sprouts-salad-with-pumpkin-seeds-and-cranberries/) - I am often asked about nutrition and what to look for when choosing foods. The topic of nutrition is SO vast and can actually be quite confusing. One year everyone is eliminating fat, the next year it's carbohydrates. How do you know who or what to follow? Well, there are a few common traits
- [African Curried Chicken Soup](https://www.movedaily.ca/african-curried-chicken-soup/) - This soup quickly became my healthy soup favourite when I discovered it a few years ago. The peanut butter creates a creamy, delicious texture without the addition of cream! It's really a tomato/chicken broth base, but something magical happens when you add only 1/3 cup of real peanut butter to the whole pot of soup.
- [Roasted Korean Chicken Gochujang Bowl](https://www.movedaily.ca/roasted-korean-chicken-gochujang-bowl/) - Oh this is a good one! I remember being at the park and smelling someone barbequing Korean Chicken, which let me tell you, is an amazing smell. I always wished I was part of their family at that very moment! The mixture of garlic, ginger, spice and a touch of sweetness makes a delectable dinner
- [Tuscan Style Chicken Saute with Cauliflower Rice](https://www.movedaily.ca/tuscan-style-chicken-saute-with-cauliflower-rice/) - Feeling like you need a little Italy...without the carbs? Our Tuscan Styled Chicken Sauté might tantalize your taste buds and make you believe you're in Italy for however long it takes to eat! For me, it wasn't that long, unfortunately, because my plate was empty in no time. The chicken and sauce in this
- [Proats! Banana & Peanut Butter Protein Oatmeal](https://www.movedaily.ca/proats-banana-peanut-butter-protein-oatmeal/) - During the winter months I often crave something warm and satisfying to start my mornings off right. The high fiber content in this dish is incredibly beneficial as it will not only keep me regular, but also keep me fuller, longer! Eating a complex carbohydrate like a 1/2 cup of large flake oats, will give
- [Chocolate Peanut Butter Protein Balls](https://www.movedaily.ca/chocolate-peanut-butter-protein-balls/) - This snack is great for that little boost energy in the afternoon or a touch of sweetness after a meal. This yummy snack travels well, so it's also great to bring along on a hike or bike ride when you're out Moving Daily! The ingredients are easy to get and you probably have most
- [Lululemon Versus Fabletics : My Favorite Leggings!](https://www.movedaily.ca/lululemon-versus-fabletics-my-favorite-leggings/) - Anyone else have an obsession with leggings? I've heard from many of you that you have been living in leggings since the start of the pandemic. Personally, that was already my outfit of choice since 2008 when I became a trainer. Needless to say, I have been through a lot of pairs, which is
- [Keto Roasted Almond Chocolate Chip Cookies](https://www.movedaily.ca/keto-roasted-almond-chocolate-chip-cookies/) - Well, I've ditched all the sugar in the house that was a temptation of any form. The holidays always seem to bring an onslaught of treats that I have trouble saying no to. I almost always "clean up" my holiday baking, adding in natural sweeteners like maple syrup or honey, and subbing out refined
- [Paleo Pumpkin Seed and Roasted Almond Fudge](https://www.movedaily.ca/paleo-pumpkin-seed-and-roasted-almond-fudge/) - Well, pretty sure this is my 6th time making this treat and I am telling you, it doesn't get old! The nut butter mixed with coconut oil make this so smooth and creamy, while the addition of pumpkin seeds and roasted almonds adds that crunch that satisfies. I always store this in the freezer as
- [Beef and Chick Pea Moroccan Stew](https://www.movedaily.ca/beef-chick-pea-moroccan-stew/) - One of my clients asked for a healthy dish with MORE flavour! This recipe will do it! I easily adapted this from Looney Spoons online by adding beef. I'd like to think that chick peas are enough protein for my husband and sons, alas...they are not. Easily made vegetarian though by leaving out
- [Chocolatey Peppermint Protein Balls](https://www.movedaily.ca/chocolatey-peppermint-protein-balls/) - Yay to the holiday season approaching! I know that this year is unlike any other, but keeping with some of our traditions of years past, can help bring a sense of familiarity and home this year. I do love the tradition of holiday baking, not going to lie. I'm a big fan of mom's butter
- [Curried Butternut Squash Soup with Coconut Milk](https://www.movedaily.ca/curried-butternut-squash-soup-with-coconut-milk/) - Second wave of this pandemic is here and I'm already looking for some comfort food. Anyone else? While you're at it though, make sure that your comfort food benefits not only your taste buds, but your health as well. In my opinion, this butternut squash soup does the trick. It's slightly spicy mixed with a
- [American Idol and Your Mental Health](https://www.movedaily.ca/american-idol-and-your-mental-health/) - American Idol and Your Mental Health Are ANT distortions impacting your life? Maybe its time deal with them in a safe environment with the Lionel Richie’s of the therapeutic world By Quentin Steen, Representative I was watching an episode of this year’s American Idol, a show that I’ve always enjoyed watching, sometimes for the train
- [Low Carb Taco Pie](https://www.movedaily.ca/low-carb-taco-pie/) - I often talk about choosing healthy swaps in your foods, to try and bring down the calories and/or the carbohydrates. After all, consuming too many of those may cause weight gain. If you're trying NOT to gain weight or even to lose weight, you must understand what your own carbohydrate tipping point is. Basically, how
- [1/2 Corked Marathon 2012!!](https://www.movedaily.ca/12-corked-marathon-2012/) - How excited are WE to have gotten into this 1/2 marathon race, that apparently sold out in 3 minutes!!?? Wow! Now, I should clarify the word "race"....I've been told that its not so much a race as it is simply running along a 17-19km route, while popping into 12 wineries, sampling exquisite food and wine.
- [Hummus Party Dip Platter](https://www.movedaily.ca/hummus-party-dip-platter/) - Have you ever said "That looks too good to eat"? Oh my, I was saying that about this hummus platter. This looks sooooo good and tastes amazing. Plus, it's one of those dishes that is so versatile, you can create a different look and flavor every time. Hummus is quite a thick dip, so
- [Bananas Foster Chia Pudding](https://www.movedaily.ca/bananas-foster-chia-pudding/) - Sometimes it's all about the ambiance. My mom always orders a Bellini every time we go out because it always comes in a fancy martini glass. She rarely finishes it, but she orders it...because of the fancy glass! When a dish looks cute, adorable, fancy, or fun, we just want to eat it! That's how
- [Chicken and Veggie Lime Crockpot Soup](https://www.movedaily.ca/chicken-and-veggie-lime-crockpot-soup/) - Well, I suppose that I have to accept that fact that fall...actually winter is right around the corner. :( However, there is a silver lining to colder weather and that is soup! Soup is the silver lining. I actually grew up on Campbell's tomato and mushroom soup. It seemed like every Sunday after church, we
- [Tex Mex Zucchini Boats](https://www.movedaily.ca/tex-mex-zucchini-boats/) - I am loving this dish! For me, one of the best things is that it is a perfect portion size and it lasts in the fridge 3 days so I can bake them up on Sunday and have a few left over for my weekly lunches. This past week I prepped these boats and the
- [Plant-Based Meal Prep Bowls](https://www.movedaily.ca/plant-based-meal-prep-bowls/) - Here's the thing. There is enough evidence out there to indicate that a nutrition plan based on whole foods, lean proteins, complex carbohydrates (today we are focusing on high micronutrient dense vegetables) and healthy fats is the way to better health. I certainly have read and listened to a lot lately to convince me that
- [PUMPKIN CHIA POWER BALLS](https://www.movedaily.ca/pumpkin-chia-power-balls/) - I asked on my Instagram account lately, "What is more difficult for you: Exercise or Nutrition?" The response was overwhelmingly, nutrition! And it's no wonder. Did you know that we have at least 200 or more thoughts surrounding food each day? That's a fair amount of time thinking about food. Compound that with an overwhelming
- [Do You Make Your Kids Move?](https://www.movedaily.ca/do-you-make-your-kids-move/) - Have you heard this quote yet from Laura Vanderkam? "You have fewer than 1000 Saturdays with each child in your care before they're grown up". Now that my own kids are grown, I can look back and see how valuable that time together is. Plus, when you can spend that valuable time increasing their health
- [5 Ways To Get A Healthy Meal On The Table This Fall!](https://www.movedaily.ca/5-ways-to-get-a-healthy-meal-on-the-table-this-fall/) - As most of you know, I enjoy cooking and trying new healthy recipes! I love this time of year; routines, structure, change in the weather, creating some new habits and getting back to meal prep. If you had a carefree summer and are ready to get back into routine, then take a look at 5
- [What I Eat In A Day To Stay Fit And Healthy!](https://www.movedaily.ca/what-i-eat-in-a-day-to-stay-fit-and-healthy/) - I am always looking for new recipes! I have my go-to's, of course, just like everyone, but when I really feel energized (believe me, it takes a lot of energy), I hit the web to try and find a recipe to match the ingredients in my house. This first recipe was inspired by a pit
- [Paleo Bacon and Yam Breakfast Casserole](https://www.movedaily.ca/paleo-bacon-and-yam-breakfast-casserole/) - Well, let's just say right off the hop that this dish may have a few ingredients in it that fussy family members won't like. Perfect. More for me! Yams, Brussel sprouts, nutritional yeast! These ingredients ARE the reason I made this recipe. Healthy, nutritious and with a wide depth of flavors, you top it off
- [Chocolate Banana Almond Butter Cookies (Paleo)](https://www.movedaily.ca/chocolate-banana-almond-butter-cookies-paleo/) - I asked Q (hubby) the other day if he ever thought about his parents when he moved out of the house for the first time. If I remember correctly, I thought about mine all the time, especially my mom. I was 18 and moved across Canada to go to school. I called her as often
- [Banana and Cinnamon Overnight Oats](https://www.movedaily.ca/banana-and-cinnamon-overnight-oats/) - Busy mornings call for a quick and healthy grab-n-go breakfast! This was really tasty! Then, when I added the toppings (which there are so many to choose from to suit your own taste) it took this breakfast to a whole other level. Now, that being said, there isn't a lot of protein in this breakfast,
- [What I Eat In A Day | Including How I Use Intermittent Fasting](https://www.movedaily.ca/what-i-eat-in-a-day-including-how-i-use-intermittent-fasting/) - I love going over to someone else's house for dinner! We went to hang out with friends last week and she made the most incredible meal, including a salad with chopped dates, beans, peppers, and chicken. I loved it!! It gave me new inspiration for my own meals that week. It is interesting to see
- [5 Healthy Holiday Treats! PLUS 3 Strategies To Stay On Track This Season](https://www.movedaily.ca/5-healthy-holiday-treats-plus-3-strategies-to-stay-on-track-this-season/) - How To Get Through The Holidays Without Gaining 10 Pounds! From the vantage point of a personal trainer, I have observed a pattern that there are two tricky times for clients in terms of throwing off their routine, and indulging a little more than they planned: Summer and Christmas holidays! Well, summer is past and
- [Paleo Bacon and Vegetable Meatloaf](https://www.movedaily.ca/paleo-bacon-and-vegetable-meatloaf/) - There are seasons that I am really bored with making dinner! I'm in that season right now. Everything feels like I just made that last week! I'm in a bit of an easier stage though with the kids preferences. They are older, and less fussy, so it really gives me a lot more options
- [Complete Mini Band Workouts](https://www.movedaily.ca/complete-mini-band-workouts-9-workouts-to-try/) - 9 Workouts To Try! Even though the mini band has been around for years, it seems that lately they are growing in popularity, and I can see why. They are fantastic for easy transport if you are on vacation or if you want to head outdoors to a park for your workout. They have unreal
- [The Tyranny of Perfectionism](https://www.movedaily.ca/the-tyranny-of-perfect/) - The tyranny of perfectionism is that I want it, and I hate it. I always hated getting in trouble. Whatever I could do to ensure that I stayed away from parental scorn, I would do it. Initially, I don't know how or why that developed, but as I began to grow up, I could see
- [Summer Salad Series! 4 Amazing Summer Salads](https://www.movedaily.ca/summer-salad-series-4-amazing-summer-salads/) - Summer is finally here!! Ring the bells, sound the alarms, shout it from the roof tops! We were a little desperate for summer around these parts, as you can tell from my excitement, and especially for summer foods! Typically, they are so fresh, clean and tasty that I couldn't help but put together a Summer
- [Cranberry Broccoli Floret Salad Without Mayo!](https://www.movedaily.ca/cranberry-broccoli-floret-salad-without-mayo/) - Cranberry Broccoli Floret Salad I tasted this salad at our local health food store, Nature's Fare, and if you don't know my hack yet on making amazing salads it's this: copycat! When you go to the store, on the price label are all of the ingredients in the recipe. So, put on your thinking cap,
- [One Pan Honey Garlic Sausage and Veggies](https://www.movedaily.ca/one-pan-honey-garlic-sausage-veggies/) - Honey Garlic Sausage and Veggies This was one of those super easy and quick dinner ideas! I found this on an instagrammer's page that I follow called, cleanfoodcrush. It's one of those good one pan meals that you can make a lot of, and then package up for your lunch for the rest of
- [How The Body and Mind Can Change in 3 Months! Client Transformation](https://www.movedaily.ca/body-mind-can-change-3-months-client-transformation/) - Being healthy and fit is not just for some people. It is available to everyone. It is available to you. I recently worked with a woman who came to me feeling very lethargic, flabby and completely unlike how she use to feel. She felt uncomfortable and lacked the energy to keep up with her kids.
- [Why Zebra's Don't Get Ulcers.](https://www.movedaily.ca/zebras-dont-get-ulcers-books-lectures-changed-think/) - Books and Lectures That Changed How I Think When someone can't stick to a healthy eating and regular exercise routine, it's not because they're lazy or lack discipline and willpower. I've been engrossed lately in the psychology and physiology of fitness and how the two influence each other. One of the profound lessons that I
- [Chocolate Peanut Butter and Protein Cups -Healthy Treats](https://www.movedaily.ca/chocolate-peanut-butter-protein-cups-healthy-treats/) - There is almost always a way to clean up a high calorie, sugar-laden treat! If you want to have your cake and eat it too, try substituting some of those sugary ingredients like I did in these Chocolate Peanut Butter and Protein Cups! It was really quick to throw these 4 ingredients together and the
- [Quinoa Salad with Cherries, Apricots and Cashews](https://www.movedaily.ca/quinoa-salad-cherries-apricots-cashews/) - Sometimes you just KNOW a salad is going to be awesome based on the ingredient list. I knew it about this salad the moment I saw it. Fresh Okanagan cherries and apricots, paired with the soft and smooth texture of a cashew. Add a bit of crunch with a red onion, a good source of
- [The Day My Chihuahua Got B*tch-Slapped By A Deer](https://www.movedaily.ca/day-chihuahua-got-btch-slapped-deer/) - It was 6am. The dog was whining in his kennel, desperate to get outside to relieve his tiny chihuahua bladder, that he, for some reason, fills to capacity every single night before bed. Let me just say, he's addicted to drinking out of the bathtub. Quentin would say that I established this very annoying
- [Paleo Turkey and Sweet Potato Poppers with Guacamole and Salsa!](https://www.movedaily.ca/paleo-turkey-sweet-potato-poppers-guacamole-salsa/) - Back to school=Back to school snacks and lunches! Ugh! Haha, well, it doesn't have to be when you plan ahead and whip up a batch of these Paleo Turkey and Sweet Potato Poppers. My kids loved them and they are a healthy, well-balanced lunch or anytime snack. So, I would definitely make a double batch
- [Why You're Not Losing Weight](https://www.movedaily.ca/youre-not-losing-weight-3-things-can-start-losing-weight-today/) - ...and 3 Things You Can Do To Start Losing Weight Today. "You eat a bag of popcorn every night because it goes well with Netflix and chill." If you are in your 40's, 50's and 60's you may have noticed that your ability to lose body fat has drastically declined. It isn't as easy as
- [Pumpkin Spice Energy Balls!](https://www.movedaily.ca/pumpkin-spice-energy-balls/) - Great for an afternoon snack! 1.5 cups quick oats uncooked 1/2 cup pumpkin puree -unsweetened 1/3 cup all natural nut butter 1/3 cup maple syrup or honey 1 tsp pumpkin pie spice 1/4 tsp vanilla 1/2 cup chopped nuts 1/8 cup cacao nibs 1/8 cup dark chocolate chips 1/8 cup sunflower or pumpkin seeds Mix
- [Paleo Tex Mex Beef and Cauliflower Casserole-Low Carb Dinner!](https://www.movedaily.ca/paleo-tex-mex-beef-cauliflower-casserole-low-carb-dinner/) - This was one of my first homemade meals after my European vacation and I tell you it was a welcome sight! I loved most of my meals in Europe, but they do have a LOT of bread there! Croissants for breakfast, I should say, Nutella croissants, pizza and pannini's for lunch, and pasta for dinner.
- [A Gym For Every Budget!](https://www.movedaily.ca/video-set-home-gym-gym-every-budget/) - Video on How To Set Up Your Own Home Gym! There are so many benefits to doing your daily fitness at home! One of the greatest benefits is that it saves time. I know most of us could use a few more hours on the clock anyway, so why not shave off 1/2 hour of
- [Copycat Starbuck's Sous Vide Bacon & Cheese Eggs](https://www.movedaily.ca/copycat-starbucks-sous-vide-bacon-and-cheese-eggs/) - I love the sous vide eggs at Starbucks so this is my at-home attempt and they are delicious! 4 eggs 1/2 cup cottage cheese 1/4 cup shredded cheese (calls for Gruyere, I used Tex Mex) 1/8 tsp salt 1/4 tsp pepper 1/8 tsp garlic salt 1/2 tsp hot sauce (optional) 4 slices cooked turkey bacon
- [What I Eat In A Day | A Typical Day Of Healthy Eating!](https://www.movedaily.ca/what-i-eat-in-a-day-a-typical-day-of-healthy-eating/) - I am constantly looking for new ideas for healthy food! There are times when I feel like I've eaten the same thing for months. I mean, how much chicken and broccoli can one eat?! Then I find a new recipe and jump on that bandwagon for a bit! It never ends!! Are you the same?
- [Pineapple Nicecream! No Dairy, No Sugar!](https://www.movedaily.ca/pineapple-nicecream-no-dairy-no-sugar/) - Nothing says summer like a Pina Colada!! Ahh, that perfect summertime flavor. Don't you remember going to a nice restaurant as a kid, and your choice of virgin mocktails consisted of a Shirley Temple, Roy Rogers or the Pina Colada, which was always my pick, hands down. As soon as I was done making this,
- [My Picks: Fit Father's Day Ideas!](https://www.movedaily.ca/fit-fathers-day-ideas/) - One of the best Mother's Day gifts I ever received from Quentin was a compilation of all the things I love. Of course there was my favorite scent of bubble bath, dark sea salt chocolate from Purdy's, maple walnut fudge from Rocky Mountain Chocolate, a Bath and Body Works candle and Conviction wine! Good thing
- [Mango Chicken Cabbage Salad!](https://www.movedaily.ca/mango-chicken-cabbage-salad/) - Mango Chicken Cabbage Salad It was 4:30pm and I was in a panic because I didn't have a plan for dinner tonight! Looking in the fridge, I saw cabbage, mango, and defrosted chicken. I googled those three ingredients and a few good looking dishes popped up. I took the base for one, the dressing
- [Chai-Spiced Energy Balls](https://www.movedaily.ca/chai-spiced-energy-balls/) - My daughter loves all things chai-spiced so I thought I would make up a batch of these little bites to add to her lunches. They totally taste like you're sipping a chai latte, only far less sugar, more protein and more healthy fat. These get stored in the freezer and are a great grab-n-go snack
- [The Real Reason I Freaked Out](https://www.movedaily.ca/real-reason-freaked/) - I don't like confrontation. I never have. I will avoid it at all costs and do everything in my power to be seen as perfect so that there is nothing to ever confront. Earlier this winter, I was driving home from dropping my daughter off at dance. It was dark by the time I
- ["I Should Have Cancelled".](https://www.movedaily.ca/i-should-have-cancelled/) - I pulled up to my client's house, hopped out of the car and rang the doorbell. "I should have cancelled", she groaned, the moment the door opened. Her cold had returned and she was having one of those days. We walked upstairs and I told her to hop on the treadmill to warm up. As
- [3 Ways To Put Yourself Right At The Top Of The List](https://www.movedaily.ca/dont-afraid-put-right-top-list/) - Guest Blogger: Denise Herrington It hit me a few weeks ago how negative, judgmental and critical I have been over the last few months towards myself. I am not sure why, I am guessing it is the weather, or that's what I am telling myself. It has been a long Winter, and now that Spring
- [Why Being A Size 2 Shouldn't Be The Most Important Thing](https://www.movedaily.ca/size-2-shouldnt-important-thing/) - "I want a six-pack! When I was 20, I could see my abs and I had nice toned arms. I can't believe I thought I was fat back then. I would give anything to look like that now! I just want to feel sexy...you know? I hate my legs, they always rub together when I
- [Quick and Healthy Homemade Granola](https://www.movedaily.ca/quick-healthy-homemade-granola/) - My sister Dianna visited this past weekend and brought with her a few new ideas for healthy breakfasts! I usually have my go to's: 1 egg and 1 white on a piece of Big Little bread with all natural almond butter Protein pancake -egg whites, oats, small piece of banana blended Oatmeal with protein powder
- [Healthy Eating Revisited Recap!](https://www.movedaily.ca/healthy-eating-revisited-recap/) - We just wrapped up what I hope will be our first of many Healthy Eating Revisited events! What a night! If you missed it, I want to give you a quick recap of the nutrition talk that we did, as well as one of the favorite recipes at the end! Read on! One of the
- [Just Keep Shoveling](https://www.movedaily.ca/just-keep-shoveling/) - I got a shovel handle right in the gut this morning. It snowed today and I have taken it upon myself to be the family shoveler. I shouldn't, I do have 3 teenagers who could do it, but I enjoy the quiet moments outside. I love the look when it's completed. To see the side
- [This Fitness Style Is Not For You](https://www.movedaily.ca/fitness-style-not/) - I had the pleasure of watching a morning news program on the television while at the gym this morning. It had a New Year's Resolution theme to it and so of course they had a fitness trainer come and share her new 100%-guaranteed-to-work gadget with the television host. It looked similar to this.
- [Commitment, Even When It's Inconvenient](https://www.movedaily.ca/commitment-even-inconvenient/) - "Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you." As I walked up the stairs today from my last training session of the year. I turned around to my client Danica and said to her, "Well, it's been a good
- [Two Birds, One Stone.](https://www.movedaily.ca/two-birds-one-stone/) - Two Birds, One Stone. You were made for connection. Even if you are an introvert at heart, and you refuel by being alone, your longing to know someone and to be known is an innate part of being human. Brene Brown writes that connection is the "energy that exists between people when
- [I Know I Should, So Why Don't I?](https://www.movedaily.ca/i-know-i-should-so-why-dont-i/) - I Know I Should, So Why Don’t I? My friend is a successful businessman who travels a great deal for work. In 2016 he was away from home for 100+ nights. That’s almost ⅓ of a year! So when he told me that he finds it incredibly difficult to eat healthy and exercise while he’s
- [How Going On A Diet May Be The Worst New Year's Resolution](https://www.movedaily.ca/going-diet-worst-new-years-resolution/) - Invariably, some of you will have already decided to go on a diet on January 1st, 2017. Before you fully commit to painstakingly weighing your food, counting calories or restricting anything delicious, please read this blog and perhaps I can convince you that there is a different and sustainable way to get your body healthy.
- [Please Don't Quit This Year](https://www.movedaily.ca/please-dont-quit-year/) - Last year I wrote about about a client named Cocktail Cara. She started off the year feeling lethargic and unhealthy. She contacted me in January 2016 to inquire about training and to see if I could help her go down a completely different path than she had been on. She was the gal who people
- ["I Am Too Fat To Be Here, I Don't Belong."](https://www.movedaily.ca/fat-dont-belong/) - A client of mine told me such a sad story. She told me that her husband’s mom was in town visiting. My client said that she has been trying to encourage her mom-in-law to go to the gym or even to get out and to do some walking, as she had become quite sedentary
- [FOOD: How the WHY may trump the WHAT](https://www.movedaily.ca/food-may-trump/) - Why do you eat when you're not hungry? Have you thought about it? A friend was describing a person to me the other day and referred to her as someone who "just really loves her food!" I think we all love food. The majority of us anyway. And so we use these phrases to let
- [Our Last Day - 30 Days of Wellness!](https://www.movedaily.ca/last-day-30-days-wellness/) - Well, we made it! What a wonderful month it was to set aside a little time everyday to look at our wellness. We covered everything from spiritual and sexual wellness to exercise and mindful eating. When I decided to do the 30 days of blogging, I wondered how I would ever come up
- [Just Go Get The Damn Test!](https://www.movedaily.ca/just-go-get-damn-test/) - These past few years I have suffered greatly from a severe iron deficiency called Anemia. At one point, my ferritin levels were at a 2 and they are suppose to be around 44. Needless to say , I was not well. This summer I was close to getting fed up with feeling like I had
- [Breathing Space](https://www.movedaily.ca/breathing-space/) - I am very pleased to have my sister Dianna be our guest blogger today! When it comes to hiking and enjoying the beauty of the outdoors, she is an expert. Today I asked her to share a bit about how being outdoors increases her sense of well being. Here's what she has to say:
- [5 Things That Increase Wellness](https://www.movedaily.ca/5-things-increase-wellness/) - I slept in today. Finally! With a job that starts at 5am most mornings my body clock kind of has me whipped, even on weekends when I don't work. While lying there, enjoying my morning coffee and a local magazine called Mint, I thought to myself, "This brings me joy. It gives me a
- [At Least I Would Never Do That!](https://www.movedaily.ca/at-least-i-would-never-do-that/) - On August 8, 2005 a category 5 hurricane, with winds as strong as 175km/hr, slammed into the Eastern coastline of North America. The damage from the disaster was estimated at 108 billion dollars and has been documented as the costliest on record. Approximately 1245 people died during the hurricane and subsequent flooding making it one
- [And Now, Back To Our Regular Scheduled Programming...](https://www.movedaily.ca/now-back-regular-scheduled-programming/) - Some people joke that implementing systematic thinking and behaviour could be seen as being a little OCD. While that may partially be true, I see benefits of having systems and to me, it makes complete sense to have them if you want to succeed at something. Let's use my husband Quentin as an example. Sorry
- [An Attitude of Gratitude](https://www.movedaily.ca/an-attitude-of-gratitude/) - Do you have any of those humans in your life that are just really great? I mean positive, thoughtful, intentional and supportive? My friend Denise has been just that person. No pretense. What you see is what you get. So when I thought of writing on the topic of gratitude for our 30 Days
- [The Biggest Blessing](https://www.movedaily.ca/the-biggest-blessing/) - Over the past number of years, my mother has been involved in Royal Le Page's Annual Christmas Tree Fundraiser. She starts making chocolate trees or santas in October and people receive a chocolate after they purchase a gift for a guest at the Kelowna Women's Shelter. During the last few office Christmas parties, my
- [Am I Good Enough?](https://www.movedaily.ca/am-i-good-enough/) - Not one of them doubted anyone else in the boat. Believing in one another was not really an issue anymore. What was more difficult was being sure about one's self. The caustic chemicals of fear continued to surge in their brains and in their guts. The Boys in the Boat ~ Daniel James Brown
- [Dealing With Toxic People](https://www.movedaily.ca/dealing-toxic-people/) - How do you handle the toxic people in your life? What do you do with the liars, gossipers and control freaks? I think a large measure of how you deal with toxic people has to do with your own personality and what you are willing to put up with! But no matter how you
- [Traditions](https://www.movedaily.ca/traditions/) - Tradition is one of those words that can have a wonderful conotation or a really negative one. Having a big family dinner on Sundays, decorating the Christmas tree the week before American Thanksgiving, and watching Chevy Chase's Christmas Vacation are some of our family traditions and they are lovely! Traditions that make one feel trapped,
- [Move Daily - Your Life Depends On It!](https://www.movedaily.ca/move-daily-life-depends/) - How can exercise benefit your life? Let me count the ways! Well, I'll give you 2 good ones: Let's start off with the #1 most important reason why it is imperative that you include exercise in your life: Without exercise...you will decay! Endless calories and lack of exercise signal your body to start shutting down.
- [How To Know Your Life Purpose](https://www.movedaily.ca/know-life-purpose/) - Adam Leipzig in his Ted Talk, "How to know your life purpose in 5 minutes!" suggests that if we know the answers to 5 simple questions, we can determine our life's purpose! Who you are. What you do. Who you do it for. What those people wanted or needed. What do they get out of
- [Mindfulness, Gummyworms and Humans of New York](https://www.movedaily.ca/mindfulness-and-gummy-worms/) - Many years ago, I took a class on mindfulness. In it I learned that mindfulness is the act of deliberately paying attention in a particular way. Deliberate and particular. Hmmm. This particular way involved bringing the attention back to the present moment and being non-judgmental. One of the exercises that we participated in to
- [Friendship](https://www.movedaily.ca/friendship/) - I was driving home today from a fabulous weekend away in Vancouver and I was struck by how good I felt to have spent time with some great friends. The weekend started with going to Vancouver to support Sharon, my friend and client in her first Figure Competition. The way we chatted on the
- [The Genius Within](https://www.movedaily.ca/the-genius-within/) - Not too long ago I came across a book that resonated with thoughts that I have had for some time. I'll introduce this idea by saying that my whole life I have had times where I have felt like I was meant for something more than what I was doing/being. Have you ever felt like
- [Sexual Wellness](https://www.movedaily.ca/sexual-wellness/) - A big part of wellness that most people don't like to talk about (myself included) is our sexual health. Being married almost 24 years, that subject has come up a few times! I don't claim to be an expert in this field whatsoever, but over the years we have journeyed around this subject and
- [Bottle Your Moments](https://www.movedaily.ca/bottle-your-moments/) - Six years ago I decided to go for a Saturday afternoon bike ride with my daughter Piper. The day was phenomenal! A perfect 28 degrees, not a cloud in the sky, ice cream by the beach and no complaining from the daughter for our 2 hour jaunt. You know those days when all
- [How Doing Something That Scares You, Causes Growth](https://www.movedaily.ca/something-scares-causes-growth/) - Stepping out of my comfort zone has got to be near the top of the list of things that scare me the most! However, in spite of the swarm of butterflies in my stomach, the hot flash that floods over me and burns my ears, and a heart that beats faster than a mouse, stepping
- [The Beautiful Thing That Happens When We Remember](https://www.movedaily.ca/beautiful-thing-happens-remember/) - Given the craziness of the past few days for our friends south of the border and how the election may affect the world in general, this Remembrance Day feels a bit more sacred to me. My country feels peaceful at the moment. It makes me truly thankful for all we have in Canada. It also
- [Creating Christmas Every Day with Laurie Bowman](https://www.movedaily.ca/creating-christmas-every-day-laurie-bowman/) - I believe that everyone has something that is unique to them. There are very few skills and abilities that are not shared by thousands, and still, no one will express their creativity and abilities quite the way YOU do. I want to introduce today's guest blogger, Laurie Bowman. Laurie is a designer/entrepreneur and
- [Creativity with Vulnerability](https://www.movedaily.ca/creativity/) - I watched the most inspiring interview with Brene Brown and Chase Jarvis. The topic was creativity and in the interview Brene proposed that there is 'no creativity without vulnerability'. I recall sitting in front of my computer a few years ago, trying to write a blog post about the pain I felt for not being
- [Sleep, Glorious Sleep.](https://www.movedaily.ca/sleep-glorious-sleep/) - I think the majority of humans are in the same boat when it comes to sleep. When we don't get enough, it can alter every aspect of our day! When I train clients who have had 8 hours of sleep vs those who have had 5 or less, the difference in their energy, drive and
- [What if I put myself in your shoes?](https://www.movedaily.ca/what-if-i-put-myself-in-your-shoes/) - "I think we all have empathy. We may not have enough courage to display it".~Maya Angelou When I first started working as a therapist I sat across from my clinical supervisor and he shared with me a lesson on empathy that has stuck with me through my life. He said, "Tracy, as a therapist if
- [Spiritual Wellness with Guest Brett Glanzmann](https://www.movedaily.ca/spiritual-wellness-guest-brett-glanzmann/) - When I think about what spiritual wellness means to me, there certainly are a lot of past memories that come to mind. I grew up going to Sunday school and youth group and while I took away a lot of significant beliefs, over the years I also developed an inner drive to be perfect, to
- [Mindful Bytes-Regulating our Feelings](https://www.movedaily.ca/mindful-bytes-regulating-feelings/) - In yesterday's blog I talked about how feelings are neither good nor bad and that it is a good practice to welcome those feelings, specifically the uncomfortable ones as they are indicators that something is going on inside of us. Through curiosity and self-compassion, we can begin the work of welcoming our emotions and
- [Mindful Bytes-Changing our Relationship with Food.](https://www.movedaily.ca/mindful-bytes-changing-our-relationship-with-food/) - "Sometimes I just can't shovel the food in fast enough.""When I get home from a stressful day at work, I deserve to reward myself." "I just love the taste of food so much." "When I'm indulging, I don't even care in that moment that I had promised myself I wouldn't do that again." Have you
- [The Harvard Happiness Project](https://www.movedaily.ca/harvard-happiness-project/) - A survey was sent out to a group of Millennials asking them what they believed to be the most important life goals. 50% of them said fame and 80% said being rich. While fame and wealth do seem like the ultimate end to a life well lived, a 75-year-old study has shown that a truly
- [Money Wellness](https://www.movedaily.ca/money-wellness/) - One of my clients is a broker at CIBC. Over the years of training him, I have inadvertently received a LOT of financial wisdom. Gems really. For example, I'll share that we increased our RRSP contribution at Quentin's job, where they match it up to 18%, and he'll tell me that I should be maxing it
- [e·mo·tion·al in·tel·li·gence](https://www.movedaily.ca/e·mo·tion·al-in·tel·li·gence/) - Emotional Intelligence is a bit of a buzz word that has been circulating for the past couple of years, but what exactly is it? e·mo·tion·al in·tel·li·gence - the capacity to be aware of, control, and express one's emotions, and to handle interpersonal relationships judiciously and empathetically. A few years ago I was asked to
- [Who we are...and how we cope...is not our fault? Bingo.](https://www.movedaily.ca/elevate-2016-overview/) - The workshop that I held recently was created to help the attendees understand the "why" behind our journey of wellness. It was designed to answer questions like these: "Why do I get stuck?" "How come I can't seem to make a healthy life plan stick?" "How can I understand myself and what's going
- [AM1150 Spot -Exercise Adherence!](https://www.movedaily.ca/am1150-spot-exercise-adherence/) - https://www.movedaily.ca/wp-content/uploads/2016/10/Flaman-Fitness-October-24-2016-Seg-1.mp3 You may have been surprised to hear that the greatest predictor of exercise adherence is self-efficacy. That is, the degree to which you believe you can make a change. So, the more belief in yourself you have the more time you will devote to the task. The more time you devote to the task,
- [Healthier Butterfinger Bars](https://www.movedaily.ca/healthier-butterfinger-bars/) - Anytime I strap on the ol' apron and start baking, my kids have one question...is it healthy? NOT because they want the healthier option...heaven forbid! No, it's because I have "fooled" them one too many times with my black bean brownies and my almond meal, sugar-free cookies. So, I suppose I can't blame them for
- [Turkey Fried Cauliflower Rice](https://www.movedaily.ca/turkey-fried-cauliflower-rice/) - I wanted to use up the cauliflower that I had in the fridge for almost a week now. Do you ever do that? Buy tons of veggies and then let them rot? Who me? Never. My family is a fan of the cauliflower rice so I thought I would do something with that. I usually
- [A Reason You Can't Stick With Fitness](https://www.movedaily.ca/3-reasons-cant-stick-nutrition-fitness-regime/) - Have you heard the saying, "make fitness a lifestyle'? It's very true that those who are able to incorporate a fitness regiment into their lives and who have the capacity to stick with it forever, have indeed "made it their lifestyle". Why is it easy for some, but incredibly hard for the majority? Did you
- [Mexican Quinoa Turkey Sausage Salad](https://www.movedaily.ca/mexican-turkey-quinoa-pasta-salad/) - [yumprint-recipe id='1'] I'm in LOVE with trying out different salad recipes. A salad like this differs from a straight lettuce salad in that if you make a big batch, the ingredients are hearty enough to last up to 3 days in the refrigerator. Plus, this salad has all the
- [Goodbye Cocktail Cara!!](https://www.movedaily.ca/goodbye-cocktail/) - Pretty much the day after New Year's Eve, I had a lady contact me about my services. We as trainers always know that many people are keen on setting New Year's Resolutions and that we will always have an influx of clients right around that time. For trainers, its the most wonderful time of the
- [Answer This Question Honestly...What Are You Afraid Of?](https://www.movedaily.ca/answer-question-honestly-afraid/) - You know how they say that a good stylist is cheaper than a good therapist? It's because when we are sitting in that chair for two hours, something is bound to come blurting out and our hairdressers are often the listening ear to those comments! As a personal trainer I experience the same thing with
- [What Do You Do When You Receive A Dozen Donuts As A Gift?](https://www.movedaily.ca/receive-dozen-donuts-gift/) - Back in September 2015 I hosted a challenge for my clients called Sober September. The challenge consisted of the participants giving up their "vice" for the whole month. For some people that was alcohol, for others it was refined sugar or chocolate. The challenge was meant to encourage people to give up something that they
- [Lemon Date Coconut Bars](https://www.movedaily.ca/lemon-date-coconut-bars/) - So, the sweet tooth has been rather sweet lately. Sometimes I just need, need, need. This little gem of a recipe helps curb that and is only sweetened by the naturally occurring sugar in the dates and coconut. These are fabulous wrapped individually and stored in the freezer for an easy grab and go. I
- [5 Things She Did To Get Her Body Back!](https://www.movedaily.ca/5-things-she-did-to-get-her-body-back/) - Whenever someone makes a transformation in their body, people always want to know how they did it! I think what sells diet and exercise books in droves is the promise of a quick change. If it were only that simple. There is a way though, to change your body and to adapt
- [The Experts Weigh In On How To Stick With Your Exercise Plan!](https://www.movedaily.ca/exercise-adherence/) - A few years ago I sat across from a woman who had called me inquiring about personal training. She was at a very low point in her life and when I asked her why this was the moment that she decided to reach out to hire a trainer, she dropped her head and began to
- [Have You Taken Your M.E.D.'s Yet? (Move Every Day)](https://www.movedaily.ca/have-you-taken-your-m-e-d-s-yet-move-every-day/) - Two years ago I found myself creating an Instagram account. I held out for a while but when I finally caved I began thinking about what kind of message I wanted to portray to my followers. I started hash tagging everything with #movedaily . Now, my instagram account will likely never be spectacular, in fact
- [I Saw A Young Man In The Gym Today And Wanted To Cry! **Update**!](https://www.movedaily.ca/i-saw-young-man-in-gym-and-wanted-to-cry/) - **Update on the bottom** It was a regular gym day for me. I was running through my routine, the same motions I do every time I go. I set up my little station in the corner and got the equipment that I needed. In between my sets I chatted with the regulars, all of us
- [I Love Me Some High Heels....But Damn Girl!](https://www.movedaily.ca/6303-2/) - I think what we have here is a little problem. Five years ago I bought a pair of stilettos to take with me on a girlfriend's trip to Las Vegas. They were strappy and sexy and the highest heels I'd ever owned. It was our first night there and of course I had to
- [Moving Daily Gives You More Moments](https://www.movedaily.ca/moving-daily-gives-you-more-moments/) - My first son was born September 20th, 1996. That day was memorable for so many reasons. The fear of not knowing what to expect during childbirth was now behind me, my family was all there to help us welcome him to the world, and most importantly my husband Quentin got to meet the first person
- [Falling Apart In Your Weight Loss Goals](https://www.movedaily.ca/6285-2/) - Attempting to lose weight can feel like a battle at times. We can be crystal clear about what we want our body to look like and where we want the scale to be, but when faced with the challenge of exercise or saying no to food temptations, we collapse like a Jenga tower after
- [How To Set Smart Goals!](https://www.movedaily.ca/6263-2/) - "The trouble with not having a goal is that you can spend your life running up and down the field and never score." ~Bill Copeland Here are 5 concrete ways to help your personal training clients set goals for themselves. 1. Write them down- This cannot be underestimated. The action of doing this reinforces your
- [The  Deconstructed Salad!](https://www.movedaily.ca/the-deconstructed-salad/) - My mom brought this salad to our New Year's Day dinner. It is so fabulous and so simple! Directions: Set out a big bowl of torn up Romaine lettuce. On a large platter, compile all of the toppings that you can think of that go well in a salad! Set out a homemade vinaigrette and you
- [AM1150 - New Years Resolutions, Home Gyms and More!](https://www.movedaily.ca/am1150-new-years-resolutions-home-gyms-and-more/) - I was invited to participate in a discussion with the lovely people at AM1150! It was 3 days into 2016 and so of course we covered one of New Year's hottest topics: Resolutions! To make them or not, that is the question! Then, if I do decide to make a change toward health, how do
- [This 68 Year Old Has Discovered A Profound Reason To Move Daily!](https://www.movedaily.ca/this68yearoldhasdiscoveredaprofoundreasontomovedaily/) - When I read certain blogs and posts what stands out to me is that people LOVE experiences! That's what they write about. They talk about their trips and travels, best restaurants, perfect ski hills, and their most memorable times. I had a memorable experience just this morning in fact. I text my mom at 7am and
- ["You can do it!!" ~ "Oh yeah I can!"](https://www.movedaily.ca/you-can-do-it-oh-yeah-i-can/) - What a Friday! What am I saying....its more like "What a year!" Being in the fitness industry definitely has its perks in terms of fitting the daily workout in. A few exercises in bootcamp , a warm up and abs with a client, a weekly Knox climb with another client, a few reps here and
- [How To Help Your Clients Flex Their Willpower!](https://www.movedaily.ca/how-to-help-your-clients-flex-their-willpower/) - Probably one of the most frustrating things about being a trainer is seeing a client, who you know has the potential to change their life, sabotage their own efforts. They may be killing it in the workouts, but when it comes to nutrition and resisting temptation, they are like a kid in a candy store.
- [The Best Way To Get Your Ski Legs Back, Is To Go Down The Hill!](https://www.movedaily.ca/the-best-way-to-get-your-ski-legs-back-is-to-go-down-the-hill/) - I got coerced into my first ski of the season yesterday and it was amazing. Fresh powder, good visibility and with my hot pockets stuffed into my gloves and boots, it wasn't even that cold! My first run of the day had to be my favourite twisty, turny moguley run right under the
- [HOW TO STICK WITH YOUR EXERCISE PROGRAM ONCE AND FOR ALL!](https://www.movedaily.ca/how-to-stick-with-your-exercise-progra/) - How many times has it been? How many times has it been that you’ve started an exercise program and diet? How many times have you been successful? And how many times have you fallen off the wagon, gained weight and stopped going to the gym all together? What makes you think you can do it
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna!](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in-3/) - Do you want to kick your fitness up a notch? Do you want a fitness lifestyle but not sure how to get started? Are you looking for something FUN to do in Kelowna instead of sitting in front of the tv all weekend long? Then you've come to the right place! Tracy Steen's TOP 100
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #2](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in_22/) - Hey everyone! I'm posting this early because Spring Break is here and we are leaving on a holiday!! Check out today's video and get outside and find yourself some stairs to climb! Or copy the following "Stair Workout" down and give it a go! Stair Workout: 4 flights of stairs, single step 2 flights of
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #2 cont.](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in_23/) - I forgot to post this little video yesterday....its a video about some of the places to hike in Kettle Valley! The place where I'm standing is right at the top of Quilchena Drive...the stairs I mentioned in the other video are also on Quilchena Drive, about half way down! Remember, stay consistent!
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #3 Knox Mountain!](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in_31/) - Today's find is a hike up Knox Mountain! Located at the end of Ellis Ave. , Knox Mountain trails offers hiking and biking for both the beginner and the experienced. Pack a lunch and take the trail down to Paul's Tomb, right down by Okanagan Lake. A great way to get exercise and see Kelowna
- [Dave's Incredible 3 Month Transformation!!](https://www.movedaily.ca/dave-novaks-incredible-3-mon/) - I'm a proud Trainer and want to show off my client and his success in changing his body and his life!! Dave started his journey in January, and basically took 90 days to transform! Dave decided in early January that enough was enough! He felt like crap and was tired of being unhealthy. He made a
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #4 Mission Creek Greenway!](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in-2/) - Its looking like that time of year to head outside and enjoy the weather!! Today was a great morning for a run, and what better place to do that than the Mission Creek Greenway! Its a path that basically runs through the city of Kelowna. At the one end (near the Orchard Park Mall, off
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #5 H20 Fitness and Aquatic Center!](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in_14/) - Here is another fabulous find in Kelowna! If you live in the city, I am sure that you have ventured over to the H20 for a little swim or weight training, but if you are visiting the city or are new, be SURE to check out this great facility. Not only does it offer classes
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #6 BOOTCAMPS!](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in_25/) - Spring and Summer weather is why people move to the Okanagan! It is absolutely the BEST time of year to move your exercise routine outdoors! Burpees on the beach, lunging through parks...it doesn't get much better than that. I am partnering up with Personal Trainer Leslie Keats to bring Kelowna a plethora of bootcamps all over the city...and
- [Pumpkin Protein Shake!](https://www.movedaily.ca/pumpkin-protein-shake/) - FALL IS IN THE AIR!!! What a better way to complete your workout than with this delicious shake! Compile Together: 1 cup Almond Breeze (or Skim Milk) 1/2 cup pumpkin puree 6 ice cubes 1/2 tsp cinammon 1/2 tsp pumpkin pie spice Agave to sweeten (optional) 1 scoop vanilla whey protein powder splash of vanilla Blend together
- [Tracy Steen's TOP 100 Fitness Finds In Kelowna! #7 World's Gym Kelowna!](https://www.movedaily.ca/tracy-steens-top-100-fitness-finds-in/) - Come to World's Gym in Kelowna BC! This is a fantastic gym with lots of variety! From a Women's only section to spin classes, TRX classess, and many many more, you will be sure to find what you are looking for in a gym, right here! Lots of great Personal Trainers here too! Check it
- [Thai Butternut Squash Soup!](https://www.movedaily.ca/thai-butternut-squash-soup/) - Super easy soup, for a "souper" supper! Ingredients: 1 Butternut Squash, peeled and chopped 1 small onion chopped 1/2 small cauliflower chopped 2 garlic cloves chopped 1 apple chopped 4 cups low sodium chicken stock 1 can reduced fat coconut milk 1/2 tsp dried sage 1/2 tsp Sambel Olek 1 tsp red curry paste salt
- [A Transformation Indeed!](https://www.movedaily.ca/transformation-indeed/) - This is what 3 months of consistency can achieve!! Linda committed herself to cleaning up her diet. We introduced "clean eating" and since she really liked entertaining, she needed a concept that was going to allow her to still do that. So we talked about the 80/20 principle....eating clean 80% of the time, and having
- [Blueberries with Creamy Greek Yogurt!](https://www.movedaily.ca/blueberries-with-creamy-greek-yogur/) - Combine the following ingredients: 0%mf Greek Yogurt Source Yogurt 1/2 cup blueberries 10-12 almonds 1 tsp Chia Seeds Sprinkle of cinnamon Drops of Stevia (optional) Dash of Lemon Extract (optional) Combine 1/2 cup Greek and 1/4 cup Source. Add almonds and blueberries. Stir together, then add the Chia seeds, lemon extract, cinnamon and Stevia drops.
- [Cocoa Peppermint Protein Bites!](https://www.movedaily.ca/cocoa-peppermint-protein-bites/) - Having the ladies over for cocktails this holiday season? Don't forget to serve these little "figure-friendly" morsels! Makes 10 1 cup fat free Cool Whip 3/4 cup 0%mf Greek Yogurt 3/4 tsp peppermint extract 1 1/2 tbsp Agave syrup (or use Stevia) 2 tbsp cocoa powder (unsweetened) 10 Nilla wafers 4 mini candy canes crushed
- [Gift Idea for the Health Nut! Power & Pizzazz!](https://www.movedaily.ca/gift-idea-for-health-nut-power-pizzazz/) - Power & Pizzazz Great gift giving idea! This is what my clients are getting this year! Make a big batch to share: In a bowl, combine... 2 cups Hemp Hearts 2 cups Chia Seeds 1 cup raisins 1 cup Craisins 1 cup chopped dried apple 1 Tbsp ground cinnamon I wanted to dehydrate the fruit
- [Exercising throughout the Holidays!!](https://www.movedaily.ca/exercising-throughout-holidays/) - What a lovely year in Kelowna it was to get out and exercise over the holiday season! Not too cold, no sleet and wind to speak of either. One of the ways to get the whole family involved is to go for a walk! It may not seem like much, but if you find a
- [COMING SOON! 30 Minute Workouts!](https://www.movedaily.ca/coming-soon-30-minute-workouts/) - NEW 30 MINUTE WORKOUTS! Coming soon! Strapped for time? Need exercise ideas? Don't want to go to a gym? Workouts you can do in your own home in 30 minutes! Here is an example of a workout you can expect! Cardio Craze! (REMEMBER TO ALWAYS CONSULT A DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM) Need: Box
- [Kelowna's Fabulous Fitness Finds!](https://www.movedaily.ca/kelownas-fabulous-fitness-finds/) - Kelowna has so much to offer, including a variety of fitness activities to help keep you healthy throughout the year! Be sure to log on to my Youtube channel for a list of fabulous local fitness finds! Check back often as we will continue to post them throughout the year! Youtube Channel: fitgirl40 Ben Lee Park The
- [Chicken Salad Rolls!](https://www.movedaily.ca/chicken-salad-rolls/) - I needed something clean and fresh for dinner tonight, and these Asian Chicken Salad Rolls were the perfect thing! Although they were a little time consuming, I cleaned up the recipe as best as I could so that at least they were healthy. They were a hit with the family, and they'll be the perfect
- [Losing Weight Is All In Your HEAD! (at least...that's where it starts!)](https://www.movedaily.ca/losing-weight-is-all-in-your-head-a/) - Always be a first-rate version of yourself, instead of a second-rate version of somebody else. ~Judy GarlandNumerous scientific studies have shown that being kind results in significant physical, mental and emotional health benefits:-It maintains good health and diminishes the effect of disease.-Endorphins or natural pain-killers are released as well as a physical sensation of euphoria,
- [Top 100 Fabulous Fitness Finds in Kelowna, BC: #11 - Ice Skating at Stuart Park!](https://www.movedaily.ca/top-100-fabulous-fitness-finds-in/) - Stuart Park has been open for a few years now, but can you believe that yesterday was my first time on the ice? For shame :/ !! It is a wonderful FREE facility. All you need is your own skates. The music is playing, people are laughing. When it was time for the Zambonie to
- [whatever you do....DON'T QUIT.](https://www.movedaily.ca/whatever-you-dodont-qui/) - How many times have you started a fitness routine, only to find that you lose interest or lack motivation a few weeks into it? If you have, you’re certainly not alone. I recall sitting with one potential client who was really contemplating whether or not she wanted to hire me at all. She was already
- [Super Bowl Yam Chips!](https://www.movedaily.ca/super-bowl-yam-chips/) - Party weekend coming up, don't be left with nothing healthy to snack on! These are a great make ahead option, that will be sure to satisfy your desire for Doritos, but with half the calories and fat!! Wash and peel one long yam and with a very sharp knife, slice as thinly as possible. Melt
- [100 Fabulous Fitness Finds! SLEDDING!!](https://www.movedaily.ca/100-fabulous-fitness-finds-sledding/) - Tis the season!! Well, we didn't have a lot of snow in December to participate in this lovely outdoor activity, but the end of January was dumping on us! What a great opportunity to grab the sleds, get your friends together, and get some fresh air. Last weekend we headed out to our school's
- ["Rock Me ALMONDaeus Smoothie!"](https://www.movedaily.ca/rock-me-almondaeus-smoothie/) - Rock Me ALMONDAEUS!! Remember to combine a protein, a carb, and a healthy fat! In a blender or bullet, combine 1 cup unsweetened Vanilla Almond Breeze (or water or skim milk), 1 tsp Almond Butter (or other nut butter), 1/2 banana, 1 scoop vanilla whey powder, large handful of spinach, and 1 tsp mixed Chia
- [Curry Chicken and Veg - From the Freezer to the Crockpot](https://www.movedaily.ca/curry-chicken-and-veg-from-freezer-to/) - What a wonderful idea for the busy cook! This crock pot dish is easily prepared and stored in the freezer until you need it. The recipe can certainly be modified to suit your families needs, but here's what I did: RECIPE: 3 boneless, skinless chicken breasts, diced 1 zucchini, chopped 1 onion, chopped 1 small
- [Clean Eating Flour-less Chocolate Brownie!](https://www.movedaily.ca/clean-eating-flour-less-chocolate/) - With VALENTINE'S Day just around the corner, what better way to surprise your sweetheart, than with these clean eating chocolate brownies! All the taste without the guilt! I'm always looking for ways to satisfy my sweet tooth, and the dark chocolate in here, mixed with the cocoa powder definitely does that! Next time I may
- [Mocha Almond Fudge!](https://www.movedaily.ca/mocha-almond-fudge/) - To be honest, my favourite ice cream in the world is Mocha Almond Fudge. Yum. It has everything you need in an ice cream: coffee, chocolate, crunch. However, one little cone packs a punch of 300+ calories and little to no protein. So, I've conjured up a healthy version of my favourite! This is a great mid afternoon
- [Portable Protein!](https://www.movedaily.ca/portable-protein/) - Pro-D day for the kids today, but mom still had to work ;) I was home from training my 1st client at 6:30am, and since the kids didn't have to be up for school, I had a few quiet hours to myself! I thought I would bake! As it turns out, this recipe is a
- [Photoshoot Fun!](https://www.movedaily.ca/photoshoot-fun/) - Last night my fitness partner in crime, Leslie, and I participated in our first ever professional photo shoot with local photographer Darren Hull. It was SO MUCH FUN! Lights, fans, cameras, hip hopping music and a little wine to loosen us up ;). It felt like we were stars, if only for four hours. .
- [Shamrock Protein Shake!!](https://www.movedaily.ca/shamrock-protein-shake/) - HAPPY ST. PATRICK'S DAY!! Let's start the day off right with a little Shamrock Protein Shake! In a blender combine the following: 3/4 cup Almond Breeze 1/4 cup cold water 4-5 ice cubes 2 tbsp 0% mf Greek Yogurt 1 scoop of vanilla protein powder green food coloring 1/4 tsp peppermint extract (or I have
- [Some Favourite Clothes From RAW AThletics!](https://www.movedaily.ca/some-favourite-clothes-from-raw/) - Well, I certainly recommend coughing up the dough (gluten-free of course ;) to treat yourself to a professional photo shoot at least once in your life! It was SUCH fun!! Here are a few of the pictures of the beautiful Leslie Keats and myself in clothing lines from Splits59, Cassal, Hardtail, and Leja, all available
- [My Life IS Too Busy To Work Out!!](https://www.movedaily.ca/my-life-is-too-busy-to-work-ou/) - This past week felt CRAZY!! In my career as a Personal Trainer, I don’t know that I’ve ever had a week so busy! The busyness was coupled by my husband saying, “This is what you wanted, right!?” Yes dear, this is what I wanted, just not all at once!! Let me start by saying what
- [3 Reasons I Recommend You Exercise With Friends](https://www.movedaily.ca/3-reasons-i-recommend-you-exercise-wi/) - In my years as a trainer I have noticed a few things. Shocker eh? One thing that stands out time and again, is that people who work out with their friends have a good time. And I don't just mean a "pleasant" time, but a gut-laughing, knee slapping, sometimes pee your pants (not mentioning any
- [Healthy Chocolate Topped Coconut Mounds!](https://www.movedaily.ca/healthy-chocolate-topped-coconut-mounds/) - I'm a little obsessed with all things COCONUT right now! How about you? I enjoy sprinkling it in my oatmeal, Greek yogurt, and power protein balls and bars. I loved this simple recipe because I had all of the ingredients right there in my cupboard, so whipping up a batch when you feel like a
- [Cacao Mint Protein BOMB!](https://www.movedaily.ca/cacao-mint-protein-bomb/) - Mint and chocolate....YUM! These are super easy little protein power balls that are clean eating, but hit the spot when you're craving something sweet! I saw this new flavour of BOUNCE bomb in the store and had to try and make my own! It was covered in raw cacao nibs...crunchy and delicious! I did a
- [Coconut Raspberry Lime Popscicles](https://www.movedaily.ca/coconut-raspberry-lime-popscicles/) - I like a nice cold treat just as much as the next gal ;) Here is a frozen delight that you can sink your teeth into, guilt free! This recipe couldn't be easier! Recipe: (yields 3 bars) Blend together for coconut layer: 1/2 banana 1/2 can reduced fat coconut milk (for a creamier bar, use full
- [Healthy Protein Eatmore Bars](https://www.movedaily.ca/healthy-protein-eatmore-bars/) - I have an Eatmore Bar memory. Indulge me: When I was 10 years old, my mother took us girls to stay at her friends house in Vancouver for the weekend. Before heading to Stanley Park to walk the trails, we had stopped at a near by convenience store and been allowed to choose a bagful
- [Paleo Pumpkin Muffins](https://www.movedaily.ca/paleo-pumpkin-muffins/) - Paleo Pumpkin Muffins There's that moment when the air turns. A little bit "crisper" out, we say. It may not be cool enough yet to wear our leggings, boots and sweaters, but there's no harm in cracking out the pumpkin recipes! The great thing about this recipe is that it can be so versatile to
- [Clean Eating Caramel Corn!](https://www.movedaily.ca/clean-eating-caramel-corn/) - The holiday season is one of those times when my family goes NUTS with the baking! My mother's holiday cookies are extravagant, magazine worthy, and most of all delicious! I find myself frequently reaching for a treat, not because I'm hungry but simply because they are visible and convenient! I LOVE my mother's butter tarts
- [Coconut Cacao Nib Klondike Bar! (dairy-free, Paleo)](https://www.movedaily.ca/coconut-cacao-nib-klondike-bar-dairy/) - I'm saying this on screen....I probably shouldn't have made these bars...but I did! It's my son's graduation in 3 weeks and I borrowed a Roberto Cavalli dress from a friend that I don't want to just look good in...I want to look great! So, I decided to "dial it in" with my nutrition for the
- [What do these 15 women do daily, that you should be doing too?](https://www.movedaily.ca/what-do-these-15-women-do-daily-tha/) - #MoveDaily I am inspired by a multitude of women on a daily basis. The women who I am about to highlight are working women, CEO's of companies, single moms, stay at home moms, business owners, doctor's, secretaries, administrators, realtors, teachers...and the list goes on. They are you. They are me. Sometimes their children wake them
- [Our Femsport Weekend Experience!](https://www.movedaily.ca/our-femsport-weekend-experience/) - What a weekend! 6 months of training for Femsport and our team of 7 ladies were finally able to demonstrate our months of hard work. If you've never heard of Femsport before, I tell people its a little like Tough Mudder meets Strong Man...but for women only :) There are 6 events that you compete
- [Thai Chicken Lettuce Wraps](https://www.movedaily.ca/thai-chicken-lettuce-wraps/) - Let me begin by saying that this is a fabulous recipe! The dressing that you pour over the lettuce wraps is so good I could DRINK the stuff! I'm not even kidding. I adapted the sauce from Whitewater Cooks...keeping it a bit cleaner by leaving out a few ingredients but it was still divine. This
- [Vacation Workout Guide!](https://www.movedaily.ca/vacation-workout-guide/) - As a trainer I hear this statement A LOT , "Ugh, I wish I hadn't taken two weeks off from exercising! It's so hard to get back at it! How can I exercise for months, and then I take two weeks off and I feel like I've lost everything??" Sound familiar? I'm not going to
- [BBQ Mediterranean Chicken Packets!](https://www.movedaily.ca/bbq-mediterranean-chicken-packets/) - Ahhh summer BBQ season is in full swing! This simple recipe requires little prep and because you cook it in foil...there's no clean up! My kind of dinner. In a bowl combine: 1 yellow pepper, chopped 1 red onion, chopped 2 Roma tomatoes, chopped 2/3 cup pitted Kalamata olives 2 large chicken breasts, cubed Drizzle
- [Perfect Fall Side Dish ~ Chili Lime Yams!](https://www.movedaily.ca/perfect-fall-side-dish-chili-lime-yams/) - I had these chili lime yams at Nature's Fare in Kelowna not too long ago, and I couldn't resist making some of my own. They make a fabulous side dish and last in the refrigerator a few days. They pair nicely with grilled chicken or salmon, and can even be sliced up cold over a
- [Paleo Pumpkin Pancakes!](https://www.movedaily.ca/paleo-pumpkin-pancakes/) - It is our tradition over Thanksgiving and Christmas to crack out the pumpkin pancake recipes! Of course, our traditional recipes are full of sugar. The homemade buttermilk syrup on top is TO DIE FOR, but the recipe starts with 1 cup of refined sugar, and 1/4 cup corn syrup! Eeeek! I watched the documentary Fed
- [Almond Chicken Soup!](https://www.movedaily.ca/almond-chicken-soup/) - November is here, and brings with it a little nip in the air! Warm up with this hearty fall soup, chock full of every healthy macronutrient! That's why I love this soup...its a meal in a cup. Chicken is your lean protein, yams and kale are your complex carbohydrates, and almond butter is added at
- [4 Fitness Tips for the Holidays!](https://www.movedaily.ca/4-fitness-tips-for-holidays/) - I read an article recently that said most people gain weight between Halloween and New Years's. I don't doubt it. There are tiny chocolate bars, candies, get togethers, egg nog, office parties, homemade goodies and a host of other temptations that could easily side track you from your ultimate health goals. There's no getting away
- [The Benefits of Moving Daily](https://www.movedaily.ca/the-benefits-of-moving-daily/) - The Benefits of Moving Daily Did you know that increased physical activity is one of the best predictors of LONG-TERM success is weight reduction? If you want to keep your weight down and be fit for life, you’ve got to MOVE DAILY! The benefits of exercise are many. We are likely aware of what the
- [Paleo Bacon Chicken Cauliflower Rice Bowl](https://www.movedaily.ca/paleo-bacon-chicken-cauliflower-rice/) - Loooong name for something so simple! Well, at least you know what's in it now. If you're looking for a dinner dish with lower carbs, this one is for you. Brown rice could be swapped in for the cauliflower rice if you choose. Recipe: 3 pieces of bacon - cut and crispified 2 garlic cloves
- [Buffalo Chicken Crockpot!](https://www.movedaily.ca/buffalo-chicken-crockpo/) - Buffalo Chicken Crockpot I am loving the fall crockpot recipes these days! So easy and so tasty. Spending just a few minutes to plan the night before is so much less annoying than throwing together something the last minute. This buffalo chicken can be served in a variety of ways, so you can have it
- [SMART MOVES with Toby Tannas and CHBC News!!](https://www.movedaily.ca/smart-moves-with-toby-tannas-and-chbc/) - SMART MOVES with Toby Tannas SMART MOVES is launching this week! What a great way to get some tips from the pros! Each week you will either get an exercise tip, or a clean eating tip to help you as you move toward a healthier YOU! You can look forward to making clean Superbowl snacks

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- [belonging](https://www.movedaily.ca/tag/belonging/)
- [family](https://www.movedaily.ca/tag/family/)
- [glass ball](https://www.movedaily.ca/tag/glass-ball/)
- [health problems](https://www.movedaily.ca/tag/health-problems/)
- [medication](https://www.movedaily.ca/tag/medication/)
- [choices](https://www.movedaily.ca/tag/choices/)
- [how to stick with exercise](https://www.movedaily.ca/tag/how-to-stick-with-exercise/)
- [remove obstacles](https://www.movedaily.ca/tag/remove-obstacles/)
- [structure](https://www.movedaily.ca/tag/structure/)
- [how she got her body back](https://www.movedaily.ca/tag/how-she-got-her-body-back/)
- [exercise routine](https://www.movedaily.ca/tag/exercise-routine/)
- [diet](https://www.movedaily.ca/tag/diet/)
- [17 day diet](https://www.movedaily.ca/tag/17-day-diet/)
- [fast diet](https://www.movedaily.ca/tag/fast-diet/)
- [lemon coconut](https://www.movedaily.ca/tag/lemon-coconut/)
- [date bars](https://www.movedaily.ca/tag/date-bars/)
- [sugar free](https://www.movedaily.ca/tag/sugar-free/)
- [treats](https://www.movedaily.ca/tag/treats/)
- [nutritious](https://www.movedaily.ca/tag/nutritious/)
- [new habits](https://www.movedaily.ca/tag/new-habits/)
- [creating new habits](https://www.movedaily.ca/tag/creating-new-habits/)
- [bad habits](https://www.movedaily.ca/tag/bad-habits/)
- [how to lose weight](https://www.movedaily.ca/tag/how-to-lose-weight/)
- [afraid](https://www.movedaily.ca/tag/afraid/)
- [honestly](https://www.movedaily.ca/tag/honestly/)
- [facing demons](https://www.movedaily.ca/tag/facing-demons/)
- [belief in self](https://www.movedaily.ca/tag/belief-in-self/)
- [friends](https://www.movedaily.ca/tag/friends/)
- [hope](https://www.movedaily.ca/tag/hope/)
- [mexican quinoa salad](https://www.movedaily.ca/tag/mexican-quinoa-salad/)
- [turkey sausage](https://www.movedaily.ca/tag/turkey-sausage/)
- [quinoa](https://www.movedaily.ca/tag/quinoa/)
- [healthy salad](https://www.movedaily.ca/tag/healthy-salad/)
- [black beans](https://www.movedaily.ca/tag/black-beans/)
- [quinoa penne](https://www.movedaily.ca/tag/quinoa-penne/)
- [peaches](https://www.movedaily.ca/tag/peaches/)
- [grilled peaches](https://www.movedaily.ca/tag/grilled-peaches/)
- [healthy dessert](https://www.movedaily.ca/tag/healthy-dessert/)
- [sugar free dessert](https://www.movedaily.ca/tag/sugar-free-dessert/)
- [why I can't lose weight](https://www.movedaily.ca/tag/why-i-cant-lose-weight/)
- [ground turkey](https://www.movedaily.ca/tag/ground-turkey/)
- [cauliflower rice](https://www.movedaily.ca/tag/cauliflower-rice/)
- [fried rice](https://www.movedaily.ca/tag/fried-rice/)
- [healthy recipe](https://www.movedaily.ca/tag/healthy-recipe/)
- [low carb](https://www.movedaily.ca/tag/low-carb/)
- [snack time](https://www.movedaily.ca/tag/snack-time/)
- [healthy chocolate](https://www.movedaily.ca/tag/healthy-chocolate/)
- [butterfingers](https://www.movedaily.ca/tag/butterfingers/)
- [candy](https://www.movedaily.ca/tag/candy/)
- [healthy halloween](https://www.movedaily.ca/tag/healthy-halloween/)
- [stick with exercise](https://www.movedaily.ca/tag/stick-with-exercise/)
- [internal family systems](https://www.movedaily.ca/tag/internal-family-systems/)
- [elevate2016](https://www.movedaily.ca/tag/elevate2016/)
- [vulnerability](https://www.movedaily.ca/tag/vulnerability/)
- [psychology](https://www.movedaily.ca/tag/psychology/)
- [financial wellness](https://www.movedaily.ca/tag/financial-wellness/)
- [money](https://www.movedaily.ca/tag/money/)
- [health and money](https://www.movedaily.ca/tag/health-and-money/)
- [friends with food](https://www.movedaily.ca/tag/friends-with-food/)
- [psychology of eating](https://www.movedaily.ca/tag/psychology-of-eating/)
- [emotions](https://www.movedaily.ca/tag/emotions/)
- [psychology of nutrition](https://www.movedaily.ca/tag/psychology-of-nutrition/)
- [relationships](https://www.movedaily.ca/tag/relationships/)
- [healthy connections](https://www.movedaily.ca/tag/healthy-connections/)
- [happiness project](https://www.movedaily.ca/tag/happiness-project/)
- [how to be happy](https://www.movedaily.ca/tag/how-to-be-happy/)
- [spiritual wellness](https://www.movedaily.ca/tag/spiritual-wellness/)
- [spirituality](https://www.movedaily.ca/tag/spirituality/)
- [wholeness](https://www.movedaily.ca/tag/wholeness/)
- [feelings](https://www.movedaily.ca/tag/feelings/)
- [increasing wellness](https://www.movedaily.ca/tag/increasing-wellness/)
- [sleep](https://www.movedaily.ca/tag/sleep/)
- [the benefits of sleep](https://www.movedaily.ca/tag/the-benefits-of-sleep/)
- [the importance of sleep](https://www.movedaily.ca/tag/the-importance-of-sleep/)
- [zzz's](https://www.movedaily.ca/tag/zzzs/)
- [creativity](https://www.movedaily.ca/tag/creativity/)
- [Brene Brown](https://www.movedaily.ca/tag/brene-brown/)
- [wisdom](https://www.movedaily.ca/tag/wisdom/)
- [getting creative](https://www.movedaily.ca/tag/getting-creative/)
- [remembrance](https://www.movedaily.ca/tag/remembrance/)
- [perseverance](https://www.movedaily.ca/tag/perseverance/)
- [generosity](https://www.movedaily.ca/tag/generosity/)
- [Remembrance Day](https://www.movedaily.ca/tag/remembrance-day/)
- [belief](https://www.movedaily.ca/tag/belief/)
- [self confidence](https://www.movedaily.ca/tag/self-confidence/)
- [friendships](https://www.movedaily.ca/tag/friendships/)
- [connection](https://www.movedaily.ca/tag/connection/)
- [connected relationships](https://www.movedaily.ca/tag/connected-relationships/)
- [gratitude](https://www.movedaily.ca/tag/gratitude/)
- [moments](https://www.movedaily.ca/tag/moments/)
- [grateful](https://www.movedaily.ca/tag/grateful/)
- [gratitude jar](https://www.movedaily.ca/tag/gratitude-jar/)
- [sex](https://www.movedaily.ca/tag/sex/)
- [sexual health](https://www.movedaily.ca/tag/sexual-health/)
- [intimacy](https://www.movedaily.ca/tag/intimacy/)
- [mating in captivity](https://www.movedaily.ca/tag/mating-in-captivity/)
- [Esther Perel](https://www.movedaily.ca/tag/esther-perel/)
- [genius](https://www.movedaily.ca/tag/genius/)
- [growth](https://www.movedaily.ca/tag/growth/)
- [mindfulness](https://www.movedaily.ca/tag/mindfulness/)
- [mindfullness](https://www.movedaily.ca/tag/mindfullness/)
- [best self](https://www.movedaily.ca/tag/best-self/)
- [the practice of mindfulness](https://www.movedaily.ca/tag/the-practice-of-mindfulness/)
- [life purpose](https://www.movedaily.ca/tag/life-purpose/)
- [purposeful life](https://www.movedaily.ca/tag/purposeful-life/)
- [live longer](https://www.movedaily.ca/tag/live-longer/)
- [productivity](https://www.movedaily.ca/tag/productivity/)
- [traditions](https://www.movedaily.ca/tag/traditions/)
- [toxic people](https://www.movedaily.ca/tag/toxic-people/)
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- [fear](https://www.movedaily.ca/tag/fear/)
- [giving](https://www.movedaily.ca/tag/giving/)
- [open your heart](https://www.movedaily.ca/tag/open-your-heart/)
- [donations](https://www.movedaily.ca/tag/donations/)
- [women's shelter](https://www.movedaily.ca/tag/womens-shelter/)
- [happiness](https://www.movedaily.ca/tag/happiness/)
- [how to be grateful](https://www.movedaily.ca/tag/how-to-be-grateful/)
- [systems](https://www.movedaily.ca/tag/systems/)
- [behaviours](https://www.movedaily.ca/tag/behaviours/)
- [habits](https://www.movedaily.ca/tag/habits/)
- [judgment](https://www.movedaily.ca/tag/judgment/)
- [pharisee](https://www.movedaily.ca/tag/pharisee/)
- [how to increase wellness](https://www.movedaily.ca/tag/how-to-increase-wellness/)
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- [hiking](https://www.movedaily.ca/tag/hiking/)
- [green space](https://www.movedaily.ca/tag/green-space/)
- [breathing](https://www.movedaily.ca/tag/breathing/)
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- [crock pot](https://www.movedaily.ca/tag/crock-pot/)
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- [shame](https://www.movedaily.ca/tag/shame/)
- [eating](https://www.movedaily.ca/tag/eating/)
- [mindful eating](https://www.movedaily.ca/tag/mindful-eating/)
- [food](https://www.movedaily.ca/tag/food/)
- [stories we tell ourselves](https://www.movedaily.ca/tag/stories-we-tell-ourselves/)
- [truth](https://www.movedaily.ca/tag/truth/)
- [face your fears](https://www.movedaily.ca/tag/face-your-fears/)
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- [working out on the road](https://www.movedaily.ca/tag/working-out-on-the-road/)
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- [connections](https://www.movedaily.ca/tag/connections/)
- [multi tasking](https://www.movedaily.ca/tag/multi-tasking/)
- [healthy lifestyle](https://www.movedaily.ca/tag/healthy-lifestyle/)
- [taking care of you](https://www.movedaily.ca/tag/taking-care-of-you/)
- [food behaviors](https://www.movedaily.ca/tag/food-behaviors/)
- [healthy granola](https://www.movedaily.ca/tag/healthy-granola/)
- [homemade granola](https://www.movedaily.ca/tag/homemade-granola/)
- [quick homemade granola recipe](https://www.movedaily.ca/tag/quick-homemade-granola-recipe/)
- [how to eat healthy](https://www.movedaily.ca/tag/how-to-eat-healthy/)
- [eating clean](https://www.movedaily.ca/tag/eating-clean/)
- [why do I eat](https://www.movedaily.ca/tag/why-do-i-eat/)
- [eating too much](https://www.movedaily.ca/tag/eating-too-much/)
- [eating my feelings](https://www.movedaily.ca/tag/eating-my-feelings/)
- [how do I stop eating](https://www.movedaily.ca/tag/how-do-i-stop-eating/)
- [self care](https://www.movedaily.ca/tag/self-care/)
- [self love. move daily](https://www.movedaily.ca/tag/self-love-move-daily/)
- [how to take care of yourself](https://www.movedaily.ca/tag/how-to-take-care-of-yourself/)
- [how to make yourself a priority](https://www.movedaily.ca/tag/how-to-make-yourself-a-priority/)
- [parenting](https://www.movedaily.ca/tag/parenting/)
- [fitness and wellness](https://www.movedaily.ca/tag/fitness-and-wellness/)
- [exercise psychology](https://www.movedaily.ca/tag/exercise-psychology/)
- [how to express feelings](https://www.movedaily.ca/tag/how-to-express-feelings/)
- [rejection](https://www.movedaily.ca/tag/rejection/)
- [anxiety](https://www.movedaily.ca/tag/anxiety/)
- [healthy treat](https://www.movedaily.ca/tag/healthy-treat/)
- [health treats](https://www.movedaily.ca/tag/health-treats/)
- [healthy muffin](https://www.movedaily.ca/tag/healthy-muffin/)
- [paleo muffin](https://www.movedaily.ca/tag/paleo-muffin/)
- [no sugar muffin](https://www.movedaily.ca/tag/no-sugar-muffin/)
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- [fitness for him](https://www.movedaily.ca/tag/fitness-for-him/)
- [fitness ideas for him](https://www.movedaily.ca/tag/fitness-ideas-for-him/)
- [gym bags](https://www.movedaily.ca/tag/gym-bags/)
- [fitbit](https://www.movedaily.ca/tag/fitbit/)
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- [perfectionism](https://www.movedaily.ca/tag/perfectionism/)
- [the tyranny of perfectionism](https://www.movedaily.ca/tag/the-tyranny-of-perfectionism/)
- [emotional intelligence](https://www.movedaily.ca/tag/emotional-intelligence/)
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- [summer salads](https://www.movedaily.ca/tag/summer-salads/)
- [healthy salads](https://www.movedaily.ca/tag/healthy-salads/)
- [quinoa salad](https://www.movedaily.ca/tag/quinoa-salad/)
- [glory bowl](https://www.movedaily.ca/tag/glory-bowl/)
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- [crunchy thai slaw](https://www.movedaily.ca/tag/crunchy-thai-slaw/)
- [thai salad](https://www.movedaily.ca/tag/thai-salad/)
- [bbq salad recipe](https://www.movedaily.ca/tag/bbq-salad-recipe/)
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- [avocado](https://www.movedaily.ca/tag/avocado/)
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- [green goddess](https://www.movedaily.ca/tag/green-goddess/)
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- [one pan meal](https://www.movedaily.ca/tag/one-pan-meal/)
- [healthy dinner idea](https://www.movedaily.ca/tag/healthy-dinner-idea/)
- [healthy sauasage meal](https://www.movedaily.ca/tag/healthy-sauasage-meal/)
- [meal ideas](https://www.movedaily.ca/tag/meal-ideas/)
- [easy dinner](https://www.movedaily.ca/tag/easy-dinner/)
- [quick dinner](https://www.movedaily.ca/tag/quick-dinner/)
- [veggies and sausage meal](https://www.movedaily.ca/tag/veggies-and-sausage-meal/)
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- [broccoli salad](https://www.movedaily.ca/tag/broccoli-salad/)
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- [testimonials](https://www.movedaily.ca/tag/testimonials/)
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- [homemade healthy peanut butter cups](https://www.movedaily.ca/tag/homemade-healthy-peanut-butter-cups/)
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- [clean eating treats](https://www.movedaily.ca/tag/clean-eating-treats/)
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- [cherry salad](https://www.movedaily.ca/tag/cherry-salad/)
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