Sandrine Lavoie-Filion

06/20/2026

Most weight loss plateau have nothing to do with your workouts or your diets but more so from your habits.

Your habits of putting yourself last, of finding reasons not to workout, reasons why you're going to fail, seeing the obstacles instead of the solutions.

What really is a game changer for your weight loss is when you realize that you are the one that can control your thoughts and behavior. You are the one that can decide to succeed or not. Most people stay stuck because when a challenge occurs then get into their head and sabotage their results.

"I'll start again on Monday."
"I've already screwed up anyway."
"It doesn't matter anymore."
"I knew this wasn't going to work."

Change your thoughts, change the way your react, change your results.

06/13/2026

No one can prepare you for everything motherhood will ask of you.

Even with books, classes, and advice, there are truths you only learn by living them.

Some are messy, some are beautiful, and some are both at once.

Here’s what I wish I had known before stepping into motherhood.
Click on the link to read the article!

Everything I wished I had been told before becoming a mom. Real truths about motherhood, self-care, and identity after baby.

06/01/2026

Sure, age is one of the factor to take into consideration when you calculate the basal metabolism (amount of calories burned at rest). As you age, there will most likely have a slight decline in your metabolism but that's not why you've been gaining a few pounds lately.

During peri-menopause and menopause estrogen production declines, you become less sensitive to insuline and you start to lose your muscle mass faster than before.

Less muscle means less calories burnes, less glucose control (more prone to pre-diabetes), and less utilization of your fat reserve.

If you have gained a few pounds lately it isn't due to age and you can do something about it. Reverse the process.

Add more resistance/strength training to your weeks and increase the amount of protein in your diet. 💪

05/28/2026

Living the indie author dream right now 🤣

I get excited only seeing someone has downloaded my book or even just read a few pages.

05/26/2026

Training in phase with your menstrual cycle instead of against can make your workout easier, more effective and help you recover better. Your hormones change all throughout your cycle, you need to adapt your workouts based on these changes.

This will influence your strength, energy and mood. No need to keep fighting your body through the month to stay consistent.

In the first half of your cycle there are higher levels of estrogens which is usually great for strength, endurance and high-intensity workouts. In the second half progesterone usually rises which means your body will benefit from more recovery, lower-impact and lighter workouts.

If you learn to recognize the shift and work with your body instead of against it you should see the difference in your strength, endurance, mood and energy.

05/20/2026

I have loved being able to have real conversations on the Truth that heals podcast and talking about the journey through healing.

Read the book and be part of the conversation:
https://www.amazon.ca/dp/1069305030

Watch the full video:
https://www.youtube.com/watch?v=JidkFBiN-WM&list=PLQmNUUmUNR7GsP_IeI49eRaqjKbdVIgib