October 5th, 2017

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Today’s lifestyle has changed vastly over the past 100 years. There are so many conveniences, from an abundance of food to one-click shopping. While these things make our lives much easier, our bodies haven’t quite caught up with all the changes. We’re still very much wired to be a “caveman” or “cavewoman” for that matter! Today, we’re going to talk about a few things we can do to return to the caveman lifestyle and why it’s important to do so.

Move functionally
Typical cavemen days involved LOTS of walking, sprinting when needed, squatting and lifting heavy things. Today, we sit and sit and sit some more. We might workout for an hour or so a few times a week but the remaining 23 hours each day are pretty sedentary. There are few things we can do to be more primal. The first is to include a daily walk for a minimum of 30 minutes. The second is to workout like a caveman. Short bursts of energy like sprinting and including functional movements like squatting, pushing and pulling.

Make your food whole
Caveman foods were very basic. Nothing was processed or packaged and foods were only eaten as they occurred in nature. Think proteins, vegetables, fruits, nuts, and seeds. Anything that occurred naturally and would rot if left out on the counter. For instance, a box of cereal can last over a year in the cupboard but an apple will turn brown and rot within a week or two. Also, buy local if possible. These foods have been grown without the use of hormones, antibiotics, herbicides, and pesticides.

Be in nature
Cavemen spent an abundance of time outdoors and in nature. The majority of our time now is spent indoors, in front of TV’s or computer screens. Most of our communication happens via text messages or e-mails. Get outdoors each and every day and engage more frequently in face to face communication with others.

These are a few ideas to take us back to our original caveman ways bringing us closer to our most natural state of being and optimal health. Try a few out this week!

September 21th, 2017

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Food cravings…. they pop up out of nowhere…. and can easily derail a good day’s eating plan. Usually these food cravings are for sugary or high fat foods and can very easily derail a good day’s eating. Today, let’s talk about a few strategies we can utilize to help us keep them in check.

Eat regularly and eat the right foods
Having a meal or snack every 3-4 hours can really help to keep cravings in check. There are many reasons for this. The big one is that it prevents you from getting too hungry. When we let ourselves get too hungry, blood sugar plummets and we can the signal “NEED FOOD NOW!” For instance, plan to have a snack around 3 PM so that you don’t arrive home from work starving and searching the cupboards for a snack. You’ll also want to ensure you are eating the right foods and in the right combinations. If you haven’t checked out the Accelerator Program to determine your Metabolic Type, you can learn more at our upcoming open house. Sign up online here!

Check in emotionally
Often cravings show up when we are stressed, lonely, sad, or tired. If you are feeling one of these emotions, check in and see if there is an alternative way to deal. Can you go for a walk? Talk with a friend? Write in a journal? Do some yoga? Eating a food that will make you feel bad won’t solve the root problem. It will only help to numb things temporarily.

Find a healthier alternative
If you’re really craving a specific treat, more likely than not there is going to be a better alternative for it. For instance, if you are cravings pasta try out spaghetti squash or zucchini noodles. Tacos? Try lettuce wraps. Got a sweet tooth? Check out Buff Bakery’s latest blog post here.

Decide if it’s worth it
If you are really wanting to have a specific treat, decide if it’s really worth it and if so, plan it into your day. You can definitely still indulge and enjoy treats occasionally. It shouldn’t be an every day thing nor should it be in excess amounts. If you’re wanting ice cream, pick the small cone and then ensure the rest of your day is clean and filled with proteins and veggies. Don’t get the extra large ice cream and then go for pizza, followed by 6 beers, ect.

Using these tips when a cravings strikes can really help to keep your diet in check and not ruin your good eating habits. Your food should leave you feeling satisfied, full of energy, mental clarity and emotional well-being. When a cravings pops up, determine the root cause, find a healthier alternative or deicide if it’s really worth it!

September 14th, 2017

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Stress is a big word.  Today’s lifestyle is set up for a high stress life.  We all have many responsibilities like work, family, house maintenance, trying to fit in some social time, getting in your workouts, ect.  Today, we’re going to discuss a few strategies you can utilize to help you deal more effectively with stress.

Workout…but don’t overdo it

Getting in a solid workout is an amazing way to de-stress and rejuvenate the body.  A solid sweat session can help to clear your mind and relieve frustrations.  A feel good session should last between 40-60 minutes, combine some strength training and metabolic conditioning and leave you feeling MORE energized than when you started.  Watch for overdoing exercise however which can elevate stress hormone levels.  If you are working out for multiple hours a day, feel more tired than when you started or very sore then it’s a good idea to scale back or add in some extra rest days.

Stay well hydrated and well fueled

We’ve heard it a million times.  “I was too busy to eat” or “I forgot to drink water”.  When your life is extra busy and stress is high, these are the times when prioritizing good, quality nutrition and hydration is even more important.  Aim to get in at least half your body weight in ounces of filtered water every single day.  Meal prep is key when life is busy.  It doesn’t have to be complicated or special.  Keep it simple by grilling up some veggies and protein with a quality fat.

Shut down your electronics

Being accessible to the world 24/7 is a major stressor.  Today, you can receive a troublesome e-mail about work at any hour, have your entire life on social media or be constantly entertained.  Our brains need some down time too.  A good suggestion is to power down all electronics for at least 30 minutes prior to sleep.  Instead of browsing the internet, read a book, do some light stretching or just hang out and talk with a family member.  Let your mind detach from cyber space every single day.

These are some quick tips to help mediate stress levels.  Stay active but recover well, hydrate and nourish your body and un-plug every single day.  Small things like this can have a huge impact on your stress levels and hence, your entire outlook on life!

June 15th, 2017

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Snacking is one of those things that can easily throw off our diets, especially when we are extremely hungry. Mindlessly eating out of a bag can accumulate a huge amount of food intake without even realizing. Today, we are going to look at some strategies for smart snacking and how you can make your snacks actually work FOR you.

Include some protein
A great idea when it comes to snacking is to ensure that you are including some protein. Having a balanced snack that is high in protein will leave you feeling full and satisfied. Easy snack ideas are a fruit with some nuts or nut butter. Carrots & celery with hummus and cheese. Greek yogurt or cottage cheese with fruit.

Portion it out
Portion sizes can easily get way out of whack when we are mindlessly eating out of a large bag. It’s a really great idea to portion out your snacks ahead of time so that you can avoid over-doing it. Have some mini pre-portioned zip lock bags ready to go so that when you are hungry you can just grab one and know exactly how much you are consuming.

Plan for them
Plan a few snacks in your day if you know you are going to be hungry before meal time. Having a planned, well balanced snack can help you avoid over eating later in the day. Have you ever had the experience of coming home from work starving and scavenging the cupboards for anything. Having a pre planned, well balanced snack ready to go can help you to avoid those situations which would likely cause over eating.

These are some quick tips to keep your snacking smart. Include a balance of all the macro nutrients, portion it out ahead of time and plan for them! If you follow these quick tips, your snacking will be smart and you’ll continue to make amazing health and fitness gains. For more help with your nutrition check out our nutrition program here or for high protein snack ideas check out Buff Bakery here.

June 1ST, 2017

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We’re a few short weeks away from the beloved season of summer. It’s usually a time when things are more relaxed with your fitness and nutrition. There are many easy ways to keep things in check over the summer months. This week, we are diving into strategies for summer.

Use the BBQ for meal prep
The sun is shinning and it’s the time to be outside! Take advantage of the warmer weather and do your meal prepping outside. It’s so simple to grill your lean protein and veggies. Chicken breast, pork tenderloin, sirloin steak and salmon are all fantastic on the BBQ. Pair it with some foil packed grilled vegetables and you have your meals prepped for the entire week. All the while, catching a few rays!

Get creative when away from home
Summer can often involve more travel or time spent at camp. There are many different things you can do away from home to keep fitness up, especially when the weather is warmer. Take advantage of body weight movements when you are low on equipment. Do an AMRAP of air squats, push-ups, sit-ups and a sprint. You can also do a “for time” workout such as run a mile for time 3x and try to best your time each round. Bike, Swim, Walk, Run, Rollerblade, whatever! Do anything outdoors to increase your activity while the sun is out.

If you want to drink…
Alcohol consumption is usually higher in the summer months. If you want to have a drink, fit it into your daily nutrition program. It might mean not having starchier carbs at dinner or skipping desert. You’ll also want to set a limit to your drinks. Having way too many will create an over consumption that will make it really hard to make up for. Setting a limit to 1 or 2 can easily be adjusted in your daily nutrition. If you want to take your drinks further, add a non-caloric drink to it in order to make it last longer.

These are some quick tips to keep fitness and nutrition in check over the summer months. Staying on top of things during the summer makes fall much nicer! Putting on weight over the summer or loosing your fitness gains never feels great. Stay in your workout routine, add in the few tips we have here and you’ll be at best come September.

May 25TH, 2017

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The nutrition field is very dynamic and ever changing.  There seems to always be a hot new trend flooding the market.  The newest nutrition trend is termed “flexible dieting” or “counting your macros”.  This week, we’re taking a look at what this really means and see if it’s right for you.
Flexibility in choosing your foods
Counting your macros means tracking the specific amount of carbohydrates, proteins, and fats you consume each day.  Many people use an online app to do so.  Usually, you have a specific number of each “macronutrient” (carbohydrates, proteins, and fats) set for you by a coach.  This number is determined by your goal, your age, your activity level, your gender and your weight/height.  Your job is to hit those specific targets each day.  This gives you the flexibility to choose the foods you want to hit your targets.  If you are someone who enjoys rice, you can eat rice to hit your carbohydrate grams.  If you prefer fruit, you can use fruit instead.  You also have the option to include some type of treat within your plan as well.  For example, if you are planning to have some ice cream, which has a good amount of carbohydrate grams, you would utilize that for some of your carbohydrate grams on that day.
Personalized for you goals
Flexible dieting is also personalized for the individual and their goal.  This means that your diet can be customized for different outcomes.  If the individual is more active and performance is a goal then their specific amounts of carbohydrates, proteins, and fats will be different than for someone who is looking to lean out.  It’s also customized for your age, gender, height and weight.  Fiber goals are usually provided as well which encourages healthy food choices.  Therefore, although you can have some treats in your diet, fruits and veggies are going to be a staple.
Long term sustainability
One very attractive feature of flexible dieting is its long-term success and sustainability.  We all know someone (or maybe we’ve done it ourselves) that has lost a lot of weight quickly on a restrictive diet, only to regain it all or perhaps more back.  Flexible dieting takes the “shame” away from eating bad foods.  It gives you the option to have something you desire without feeling like you’ve blown it.  Flexible dieting also doesn’t have the “all or nothing” approach to it which makes it attractive for long-term success.
Flexible dieting has many great benefits and can easily assist in achieving ideal body composition, freedom from food shame or restrictive dieting and provide long-term success.  It requires a commitment to weigh, measure and track your food and work closely with a coach in the beginning.  If you think it’s right for you and you’re ready to get after your goals check out our Accelerator Nutrition Program for more information.

May 11TH, 2017

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The mid day slump.  We’ve all experienced it.  It’s about 2 PM in the afternoon and it hits!  The fatigue sets in and we feel so tired!  This week, let’s look at what we can do to prevent the mid day slump and keep our energy levels high!
Eat a balanced lunch
The mid day slump can arise from a variety of things but one of the biggest culprits is consuming an out of balanced lunch meal.  Most often, with a lot of carbohydrates.  Having a lunch time meal with a high dose of carbohydrates will send your blood sugar soaring, followed by a quick crash and a bad case of the yawns.  One great way to prevent this from happening is to include some lean protein at lunch and healthy fats.  This can look like a variety of things.  A big salad with chicken or steak.  A veggie stir-fry with a small portion of rice or even an open faced sandwich.  The key is to ensure that you are pairing your carbs with a solid dose of protein to keep blood sugar levels at bay.
Get some movement
This is especially true for those of you who sit at a desk all day. Going for a lunch time workout is a great way to get your blood circulating and oxygen pumping.  Another benefit to moving at lunch is to open up your hips and chest.  Spending hours seated at a desk and hunched over a keyboard can create imbalances in your body.  Getting some movement in will help to correct those imbalances.  If you can’t get to the gym then sneak in a quick walk on your coffee breaks!  Even better, do both!
Avoid going caffeine crazy
If you’re feeling tired it can be tempting to want to pour yourself a cup of coffee to perk up.  However, having coffee later in the day can lead to disrupted and restless sleep.  This only feeds the cycle of feeling more tired from a less than optimal sleep.  Instead, opt for a glass of water and ensure that you are getting in half your body weight in ounces of filtered water every single day!
These are some quick tips to help you beat the mid day slump and keep your energy levels high all day long.  They are super simple and can easily be applied.  Tackle them today to keep you feeling your very best!

February 21ST, 2017

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This week, we’re taking an in depth look behind our newest addition to the Synergee umbrella of services, The Buff Bakery. We sat down with Jenni Ritchie, Buff Baker, to get an feel for the products, the vision and the purpose of this delicious new service.

What’s the Buff Bakery all about?!
The Buff Bakery was created as a request from one of our Accelerator Nutrition program participants. It was a hit from day one so I decided to keep going each week to offer the service to anyone who loves a delicious treat and is health conscious as well. The Buff Bakery takes your favourite treats such as donuts, muffins, cakes, brownies, truffles and creates a healthier, low sugar, higher protein version of them. Imagine this, having cheesecake for breakfast and knowing it’s healthy for you! I’m also super passionate about nutrition and feeling good so I take great pride in creating the best product possible for my clients so they can enjoy a sweet treat and still feel strong, healthy and powerful in the gym!

What are your products made with?
All of my treats are made without the use of preservatives, additives, gluten or sugar and high in protein. Sweetness is derived from the use of Stevia which is a natural herb. Added protein comes from a natural form of whey protein powder and high protein greek yogurt. They are also made with gluten free oats for those who are sensitive to gluten. I definitely use only quality ingredients to ensure it’s a premium product.

How can I order?
Anyone can order at any time! This service isn’t just for members but the entire community. We’ve just loaded our products online to make ordering easy and seamless. Now you also have the option to choose from a variety pack to be delivered each week OR just an entire order of your favourite muffins, donuts or cheesecake.

What’s in store for the future?
I’ll be continually adding new products to the page and perfecting current recipes as we go along so stay tuned for even more deliciousness! If you have a favourite treat, I’d love to hear what it is and find a way to make it over for you!

If you love both something sweet and working hard in the gym, this is definitely a service to take advantage of! Stay tuned for more good things nutrition wise coming your way in the next few months! We’re just getting started!

February 2ND, 2017

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This week we are talking micro nutrients. There has been lots of discussion over the past few weeks about macro nutrients which are the big three: carbs, proteins and fats. While getting these in the proper balance is super important, how you fill those macros makes a huge difference! Let’s check out a few these week!

Vitamins help with energy production, building immunity and vision just to name a few! Having lots of fresh fruits and vegetables in your diet ensures that you are taking in a host of vitamins every day. Look for super colourful fruits and veggies to add lots. Your orange fruits and veggies like sweet potatoes, carrots, squash and cantaloupe provide lots of beta carotene. Foods like bell peppers, oranges, broccoli and berries give you a big dose of Vitamin C. Just ensuring you get multiple servings of fresh fruits and vegetables each day will keep your vitamin intake high. Supplementing with a high quality multi-vitamin can also help to fill in any gaps.

Minerals help you body to grow, recover, repair, ensure proper nerve function and build strong bones. Different foods will supply you with an abundance of minerals. Bananas, spinach and avocados are an excellent source of potassium. You’ll get calcium not only from dairy sources like milk, cheese and yogurt but broccoli and kale too! Magnesium is supplied by nuts, beans and leafy dark greens.

Why micros?
Filling your macros with micro nutrient rich food will not only help you to feel your best and build health but it also keeps us feeling full and energized! Think about how 15 jelly beans (28 grams of carbs) would make you feel vs. an extra large apple (also 28 grams of carbs). You’d be more satisfied, get some antioxidants, and increase your fibre. Feeling good is SO important!

Taking the time to fill your day with lots of micros within your macros will help you to not only achieve body composition goals but also build health, feel great and fight disease. This week, we also made over a well loved recipe to make it more micro nutrient dense. Enjoy this one below!

Sweet Potato “Nachos”
600 grams of sweet potato sliced very thin
90 grams olive oil
Salt & Pepper
90 grams of shredded cheese
Toppings as desired (chicken, veggies, sour cream, salsa, guacamole, the more veggies the better!!)

Preheat your oven to 450 degrees. In a large bowl, toss sweet potato slices with olive oil, salt and pepper until well coated. Spread them on a large pan lined with tin foil. Bake approx. 10 minutes each side or until just crispy. Top with cheese and any additional toppings you desire and bake another 10 minutes until cheese is bubbly. Enjoy 🙂

JANUARY 12TH, 2017

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This week we are talking mindset. Having a positive or negative mindset can impact the success or failure in any area of your life. Your mindset is creating your ultimate future outcomes. This week, let’s look at few areas related to mindset and how we can switch over to a more positive headspace.

Realize that situations are neutral
Having the realization that all situations are neither positive or negative, it is actually your mindset that determines it is SO empowering. It frees you up to know that you are in complete control of your thinking. Everything that is happening around you is simply a neutral situation. Two individuals could perceive the exact same situation completely differently. Let’s use the example of losing your job. A negative mindset would cause one individual to feel inferior, mad and have low self esteem. A positive mindset would allow another to take on a new challenge and expect something even better to come about. Same situation, two very different mindsets.

Look for positives in every situation
Regardless of what is happening, there is always something positive to be found. For instance, let’s say you have experienced an injury which doesn’t allow you to train the way you want. You can take a negative mindset and throw in the towel, give up working out and have a “why me?” mindset. Or, you can take on a positive mindset and look for positives in the situation. Does this make you feel more grateful for the parts of your body that are functioning well? Can you take this time to try a different type of training while you rehab? Can you seek out help/expertise to assist you in recovery?

Talk it out and seek support
If you feel like you’re in a negative headspace, one of the best things to do is talk to someone you trust. Sometimes just verbalizing how you are feeling can help to switch things over to a more positive headspace. If you have that one person in your life that you can trust and has a positive outlook, spending a few minutes chatting with them can help to turn things around. If you’re comfort level isn’t there with anyone, write it out! Write down a negative thought such as “I can never follow through with my diet” and change it to a positive one like “I have made mistakes in the past but I’ve learned from them and this time I can make it work”.

Your mindset it truly the starting point of all success. Entering into a goal, project or relationship with a positive mindset sets you up for success every time. If you think and truly believe that you will be successful, you will ultimately find a way to make it happen. We are here to help all our members and clients be successful in every aspect of your lives. This week, if you need some positive encouragement or words find one of us! We’d be thrilled to get you there!


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This month, we debuted our new and improved Accelerator program. We spent the past few months working hard to ensure we bring you the best program around! This week, we are going to take a look at what counting your macros is all about and what benefits it can bring to you.

What does it mean to “count your macros”?
You may have heard about counting your macros or flexible dieting before. Macronutrients are comprised of carbohydrates, proteins and fats. When counting macros, you are given a specific amount of each macronutrient to have each day. The amount you are given is based off many things such as age, gender, weight, height, current exercise routine, and your goals. Your job is to log your food each day and “hit your targets”. There are many ways to do this but most people use and online app to assist them. The beauty of this is you can fill your day however you please. No food is off limits and all foods are neutral.

How does this give me the best results possible?
Counting your macros provides amazing results for a variety of reasons. The first being that it is very specific. Having a consistent intake each day allows your coach to see what is working and then make adjustments as needed. It is also customized specifically to the individual and their goals. Whether your goal is weight loss, muscle gain or performance, your macronutrients can be changed to meet your goals. Each week, there is an e-mail check-in with your coach to keep you accountable. We also track weight daily and pictures/measurements weekly. This lets us have multiple markers of progress. Finally, it’s easy to adhere to. We don’t eliminate any one food, food group or go too aggressive so it is easy to stick to and can fit anyone’s food preferences, lifestyle and goals.

What else do I get?
In addition to a weekly check in with your coach, we also have daily tips, tricks, recipes, videos and articles to keep you motivated and on track. We’ve created a FaceBook group to keep you connected to others on the program and to share insight and progress! We also don’t just address food. You’ll get so much more than just numbers each week. We focus on the emotional and psychological aspects of dieting as well which are SO important to success. You’ll get personalized coaching just for you each week.

We’re so excited and proud of this new program and can’t wait to get you all to your goals! January is a great time to refocus your nutrition and jump start the year. Click here to get started today! Let’s get er done!!


Blueberry Cornbread Muffins
1/2 cup oatmeal ground into flour
1 cup cornmeal
1 scoop protein powder
1/4 cup truvia baking blend (or stevia)
1 tsp baking powder
1 tsp baking soda
3/4 cup unsweetened almond or cashew milk
1/2 cup greek yogurt
1 egg
1/2 cup fresh blueberries

Preheat oven to 350 degrees. Spray muffin tin with nonstick spray (coconut oil is my fave!) or use muffin liners (parchment liners work best!) Mix dry ingredients. Add wet to dry and mix well. Add blueberries last. Bake 20-25 minutes or until a toothpick comes out clean. These can easily be frozen as well to have a go to snack whenever!