The Nourish Note

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The Nourish Note I help busy women build a sustainable and healthy relationship with food and fitness at home.

🌈 A little Nourish Note is on the way! I’m excited to share that our rainbow baby is arriving this August.As I enter thi...
07/29/2025

🌈 A little Nourish Note is on the way! I’m excited to share that our rainbow baby is arriving this August.

As I enter this next chapter of baby snuggles and recalibrating life with a full heart (and probably a little less sleep), I’ll be taking time away from coaching until 2026.

I can’t wait to return when it’s time … with a little extra joy in tow.🤭

Keep an eye on this space.. Who knows, maybe there’ll be a mom & baby workout (or two 👀) in the mix!

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🚨 When it comes to nutrition, we all want quick results, but beware—fad diets often promise rapid weight loss or miracul...
02/20/2025

🚨 When it comes to nutrition, we all want quick results, but beware—fad diets often promise rapid weight loss or miraculous health benefits with little science to back them up. If you’ve been eyeing a trendy diet, here’s how to tell if it’s a passing fad:

🚩 Promises Rapid Weight Loss – Fad diets often advertise dramatic results in a short time (think: 3 day fix, 10 day fix, 21 day…. You get the picture), but sustainable health and weight management require long-term consistency, not quick fixes.

🚩 Restrictive or Overly Simple – If the diet is overly restrictive (think “no carbs” or “only juice” or “a water fast”), it’s not likely to be balanced or sustainable. Your body needs a variety of nutrients to thrive.

🚩 Requires Special Products – think “juice cleanses”, “detox teas”, etc, etc.

🚩 Quick Fixes Without Lifestyle Changes - health comes from long-term sustainable habits, not something that can be done in “30 days or less”.

If you need a little more info, TNN blogs are back! Check out the link in my bio for more 🤗

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New year, same me? 💭With the new year, you’re probably being inundated with “new year, new me” BS which includes overhau...
01/20/2025

New year, same me? 💭

With the new year, you’re probably being inundated with “new year, new me” BS which includes overhauling everything that you currently do in relation to nutrition and movement. Right?

So let’s do a little bit of myth busting, shall we?

You don’t need a *new you* to make progress this year. You’re not broken, you’re not behind, and you definitely don’t need to follow every trendy diet to see results. 🙅‍♀️

✨ Myth Bust 1: “Eat less, move more” is the secret to weight loss.
Truth: Sustainable weight loss is about nourishment, not deprivation. Skipping meals or eating way under your needs will only leave you tired, cranky, and stuck on the diet rollercoaster (trust me, I’ve been there). Instead, focus on adding to your plate—yes, adding! 🌱 Think fiber-packed veggies, lean proteins, and carbs that fuel your busy life.

✨ Myth Bust 2: Carbs are the enemy.
Truth: Carbs are energy, plain and simple. Whether it’s whole grains, fruit, or yes, even bread (pass the sourdough, please 🥖), your body needs them to crush workouts, chase kids, or rock your business goals.

✨ Myth Bust 3: Results need to happen fast.
Truth: Quick fixes lead to quick rebounds. The real magic lies in habit-building. 💪 Start small:
- Hydrate first thing every morning. 💧
- Add one veggie to every meal. 🥗
- Move your body in ways you *enjoy.* 🎉

Here’s the best part: you already have what it takes—you just need a plan that fits *your* life.

💡 Ready to make 2025 the year of sustainable wellness, not stressful diets? Let’s work together to build habits that last. Slide into my DMs!



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Why Juice Cleanses for Weight Loss Aren’t the Move (and What to Do Instead ❌)Let’s talk juice cleanses. They sound so te...
01/13/2025

Why Juice Cleanses for Weight Loss Aren’t the Move (and What to Do Instead ❌)

Let’s talk juice cleanses. They sound so tempting, right? A few days of sipping colorful juices, feeling like you’re on a health kick, and hoping for quick weight loss. But here’s the tea (or the juice 🥤): they’re not the magical solution they seem to be.

Juice cleanses are often marketed as a way to “detox” or “reset” your body. But your body already has a detox system—it’s called your liver and kidneys! 🙌 When you rely solely on juices, you’re missing out on essential nutrients like protein, healthy fats, and fiber. Without these, your energy dips, your metabolism slows, and any weight loss is usually just water weight (hello, it’s coming right back). 😬

So, what’s better? Fuel your body with balanced meals that work for you, not against you. 🌟 Instead of a juice cleanse, focus on nourishing your body with whole foods like lean proteins, vibrant veggies, hearty grains, and yes, some snacks you actually enjoy! 🥗🍗

It’s not about restriction—it’s about making small, sustainable changes. 💪 Prioritize hydration (water > fancy juices), aim for 80/20 balance, and get moving in a way you love. The results? Real progress without the rollercoaster of juice-only crash diets. 🎢
You’ve got this. Your body deserves more than a quick fix—it deserves care, strength, and long-term health. 💕

✨ Ready to ditch the fads and embrace sustainable wellness? Let’s chat about your goals! Slide into my DMs or check out my website for tips, coaching, and encouragement tailored for YOU. 🌟

Let’s talk about a topic that deserves ALL the attention — fueling your body during the menstrual phase of your cycle. 🌙...
10/23/2024

Let’s talk about a topic that deserves ALL the attention — fueling your body during the menstrual phase of your cycle. 🌙

During this time, our energy levels may dip as our bodies work hard to shed the uterine lining. It’s totally normal to feel more tired or in need of a little extra TLC. The key here? Honoring your body’s natural rhythm by providing it with the right nutrients to feel supported and balanced.

🌱 The Menstrual Phase (roughly CD 1 to CD 5 of your cycle) is all about restoration. Our hormones, particularly estrogen and progesterone, are at their lowest levels, which means our body craves nourishment that can help rebuild and restore. Iron-rich foods, healthy fats, and hydration are ESSENTIAL for this phase. Not only do these foods provide the support your body needs, but they also work to keep mood swings and cramps at bay.

💧 Let’s talk hydration. This is an underrated part of menstrual health. During menstruation, we lose fluids along with minerals, and replenishing them is key. Drinking enough water with a splash of lemon can help you stay hydrated while boosting your vitamin C intake, supporting your immune system, and aiding digestion.

🛑 But here’s what to avoid: highly processed foods, too much caffeine, and excess sugar. These can make you feel more fatigued, bloated, and irritable. Instead, focus on real, whole foods that nourish from the inside out. Your body will thank you!

Now, to help you feel your best, here are three snack ideas that will keep you energized and balanced during your menstrual phase✨

🥑 Avocado Toast with H**p Seeds
🥗 Kale & Chickpea Salad
🍫 Dark Chocolate & Almond Trail Mix

Remember, during your menstrual phase, it’s all about gentle, nourishing foods that provide the minerals, vitamins, and hydration your body craves. By fueling yourself with these nutrient-dense snacks, you’ll support your body in feeling balanced and energized.

Have any favorite go-to snacks during your cycle? Let me know in the comments! And if you’re still struggling with figuring how to match your cycle to your wellness goals, send me a DM!

Let me break it down this way (based on a 28-day cycle for the sake of this example) -🍫Menstruation (Days 1-5): it’s nor...
09/12/2024

Let me break it down this way (based on a 28-day cycle for the sake of this example) -

🍫Menstruation (Days 1-5): it’s normal to feel more tired and less motivated. If you feel comfortable enough to exercise, opt for lighter exercises like walking, stretching, or gentle yoga. These activities can help reduce cramps + improve mood without putting too much strain on your body. If you would still like to weight train, this might be a good time to slot in a lighter week or a de-load week!

📈Follicular Phase (Days 1-14): your energy levels start to rise! This is because estrogen levels increase and as a result, increases energy and endurance. This is a great time to push yourself with strength training, high-intensity interval training (HIIT), and cardio. For my weight training/strength training girlies: now is a good time to start pushing more weight! For my running girlies: now is a good time to start pushing some mileage and/or pace

😉Ovulation (Around Day 14): your energy peaks + you might notice improved strength and performance. This is a great time for PBs !

📉Luteal Phase (Days 15-28): progesterone levels rise, which might make you feel more fatigued. Focus on lower-intensity activities like yoga, pilates, or light cardio. This is a time for active recovery, listening to your body, and reducing workout intensity if needed. If you’d like to continue to lift weights, just remember that there may be an impact on your energy levels - so cut yourself some slack and remember that recovery during this time may take a tad bit longer.

Another tough part to this phase is the mental health aspect. If you tend to feel like your mood is a bit lower during this time, focus on exercises / intentional movement that you enjoy to help with mood.

Working with your cycle rather than against it can be super beneficial not only for hitting your goals but also for helping you maximize your workouts.

Remember, everyone’s cycle is different and everyone’s goal is different... If you want to chat about how you can make your cycle work for you and your fitness related goals, send me a DM!

Contrary to common belief, pizza can actually be a part of a healthy lifestyle.Okay, okay. Hear me out.Let's dive into w...
05/29/2024

Contrary to common belief, pizza can actually be a part of a healthy lifestyle.

Okay, okay. Hear me out.

Let's dive into why this pizza is not as bad for you as some may think.

Food is not inherently bad or good. Yes, of course, certain foods are more nourishing than others. But have you ever looked at it from the mind frame that nourishing can be more than just for your body? It can also play a part of positive mental health. Let's talk about it:

🍕Balanced Nutrition: A well-made pizza can offer a balance of carbs, proteins, fats, and essential nutrients, especially if it includes a variety of veggies and lean proteins. Like pineapple. It's a fruit. And it belongs on pizza. (And I will die on that hill). If you're just embarking on your wellness journey, focus on adding nourishing things rather than taking things away. You might find that by taking this approach you will be less likely to feel restricted early on in your wellness journey.

🍕Social: Who doesn't love a good pizza party? Food is such a fun way to connect with people and an even fun-ner (I know its not a word but let's ignore that) way to socialize.

🍕Customizable: Whether your goal is weight loss, weight gain, or maintaining your current weight, you can very literally customize pizza according to your goals. Early in my wellness journey, I dialled down my Dominos order so that I could fit it into my macro count (send me a DM if you want to hear my order " " order. Don't send me a DM if you're going to scold me about pineapples on pizza)

Remember, food is not inherently good or bad. Food can be more or less nourishing than other food. It can also serve different purposes. If making food choices becomes detrimental to your mental health, its probably not worth the choice.

If you're struggling to find balance or need some help finding out what works for you, send me a DM and let's chat 🍕🍕🍕

Did you know that you can eat your cultural food and still hit your fitness goals?If you're embarking on your wellness/f...
05/15/2024

Did you know that you can eat your cultural food and still hit your fitness goals?

If you're embarking on your wellness/fitness journey and you're absolutely struggling with figuring out what "type" of food or what "kind" of meals to eat... This is your sign to stop reinventing the proverbial wheel.

No, seriously.

As a personal trainer and nutrition coach... And, also as a Filipino, I still eat rice (sound the alarm).

There was a long period during my wellness journey where I didn't because well, "rice isn't good for you".

The idea that food is "good" or "bad" can be a toxic way of thinking.

Yes, of course certain food can be more nutritious.

And, yes. of course other food can be less nutritious.

But there are other important pieces at play when building a sustainable healthy lifestyle.. like:
- portion control
- mindful eating
- eating for your goals

Right now, my goals have nothing to do with weight loss and everything to do with getting stronger and running for longer distances.

I can't do either of those things without carbs (RICE!)

What's your fave cultural dish??

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If you're reading this, you're probably kickstarting your weight loss journey. So let's dive into the sustainable basics...
05/08/2024

If you're reading this, you're probably kickstarting your weight loss journey. So let's dive into the sustainable basics.

1) Enjoyable movement: ever experience the treadmill dread! 🏃‍♀️ Embrace activities you love, whether it's a dance class or a hike in nature. Start small and build consistency. This might mean you start off with 15 minutes once a week, slowly adding more and more time or more and more days!

2) Hydrate: Seriously. Don't underestimate the power of water! 💧 Sip before meals to curb cravings and swap sugary drinks. Add a twist with fruit infusions like lemon. My personal favourite DIY electrolyte drink is carbonated water with a tiny pinch of good quality salt and lemon.

3) No crash diets: Ever heard of ditching diet culture? Want to become a diet culture drop out? 🥗 Focus on whole, nutrient-dense foods and mindful portion control. Start with small changes, like adding colorful veggies to your plate, and listen to your body's cues. This doesn't mean that you have to give up your favourite foods. And if you're not sure how to do that, shoot me a DM!

Remember, it's about sustainable progress. If you can only do something for a couple of days, it doesn't matter how fast the outcomes were promised to you 🌱

Did you know that May is Mental Health Awareness Month? Something I've learned over the last couple of years is that kee...
05/01/2024

Did you know that May is Mental Health Awareness Month?

Something I've learned over the last couple of years is that keeping up with your mental health looks a little different for everyone.

For me personally, my mental health upkeep includes:
✨ Moving my body
✨ Eating well
✨ Going to therapy regularly
✨ Leaving gaps in my calendar for *me* time
✨ Reducing the amount of screen time and social media

My wellness journey lately has really involved me prioritizing my mental health.

In addition to the things I've listed above, something I'm doing less of is "being the hero". To me, this means, I'm no longer putting others before my own mental health. What does that look like in practice? It means:
📅I'm not overloading my calendar with clients (ahem. If you've sent me an application, the earliest I'm taking any new clients is in June)
🙊 not making social plans that I don't actually want to do
🥰 prioritizing family and friends that are good for my soul.

Also,

Don't forget to check on your people. The ones that you think are "probably fine" are usually the one's that aren't.

What are you doing for your mental health this month?

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New blog series alert!! I'm beginning a series where I feature amazing female business owners who are doing great things...
03/29/2023

New blog series alert!! I'm beginning a series where I feature amazing female business owners who are doing great things! 🤩

I had the pleasure of chatting with Grace! You may know her as !

I met Grace virtually during the pandemic in my online group classes. I've also had the pleasure of working with her on a couple of my own copy-related needs (if you're looking for a copywriter, she's your gal, SERIOUSLY!).

Head to the link in my bio to read about how Grace manages her copywriting gig, a 9-5, and everything in between!

This is a friendly reminder to drink water and get some sun, because you're basically a houseplant with emotions and res...
03/22/2023

This is a friendly reminder to drink water and get some sun, because you're basically a houseplant with emotions and responsibilities. 🤣

In all seriousness though, At the bare MINIMUM, you should be consuming 30ml per kg of body weight. This doesn’t include if you’re active or if you live in a hot climate.

In all honesty, my water intake has been really suffering lately. Between running a business, working a full-time job, planning a wedding, and everything in between, I've been struggling to get even 2L of water in lately. AND MY BODY IS FEELING IT.

So, I've had to troubleshoot. This means that I have made it a point to:
👉🏼 Set a water reminder notification on my phone (seriously)
👉🏽 Have a minimum of 250ml of water before my first caffeinated beverage
👉🏾 Have a minimum of 250ml of water with every meal

Look, if that didn't convince you to have an extra sip of water... Did you know that dehydration can:
👉🏼 Reduce skin elasticity
👉🏽 Increase fatigue
👉🏾 Negatively impact cognitive function

Go ahead, take another sip of water.

OH! And if you haven't read my latest blog about PROTEIN... Link in the bio. Hehe 🥰

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152 Lesperance Rd.
Tecumseh, ON
N8N 1W1

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