Mindset First
8888 Keele Street, Unit 16 L4K2N2 Vaughan, ON, Canada

Happy #Monday Everyone! This week we will be going over a few options for people following a gluten-free diet. These are just examples of meals and are not intended to be a one size fits all meal plan. People that need to follow a gluten-free diet are often those diagnosed with celiac disease. Today we are looking at a breakfast option consisting of gluten-free toast, with mashed avocado, an egg on top, with a chopped orange on the side. #diet #dietitian #nutrition #nutritionist #sportnutrition #sportnutritionist #athletic #athleticperformance #sport #athlete #performance #wellness #healthy # wellbeing #mindbodyconnection #calories #fat #avocado #fastfood #canada #toronto #gta #vaughan #aurora #richmondhill #newmarket #barrie #bradford

Happy #Thursday Everyone!! Today we are going to talk about discipline! In particular we are going to talk about making choices! Throughout our lives we are presented with choice after choice. Each decision taking us in a slightly different direction! It is through understanding what sets each path apart that we truly grow and learn. ... We are often presented with the choice between INSTANT GRATIFICATION or LONG TERM ACHIEVEMENT. In its simplest essence it is the choice of being temporarily happy now, or obtaining a full sense of achievement as pride later. These are often difficult choices, however it is with the upmost importance that we do not rush to a decision. In order to make these decisions we must remain disciplined and focused on what the future goals are! Discipline is choosing between what you want now and what you want most! What do you want most?! Let us know in the comments!! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield See more

Happy #Tuesday Everyone! Today we are going to talk about the big SC! Not it is not Strength & Conditioning ! ... It is SELF-COMPASSION As athletes or elite performers, we are constantly required to produce results. Through our wanting and willingness to produce these results, we develop a temporary yet powerful focus on the outcome. However, we become so hyper focused on the outcome, that we adopt a at all costs type mentality. Unfortunately many of us will sacrifice self compassion in the process. We become hyper critical, judgemental, and to a certain extent angry when a task does not produce a desired outcome. In order to maintain our self compassion we must commit to always remaining positive, optimistic, and open minded. Most importantly we must always remain calm and kind. To everyone who is reading this..... please treat yourself with kindness, love, appreciation, and pride! It is you and only you that can dictate the speed and level of growth. Additionally it is you and only you that can determine how quickly you fail and how long it takes you to recover. Self - compassion is not a virtue. To true achieve self compassion we must commit. Have a wonderful day everyone!! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #compassion #selflove See more

We are thrilled to be featured on the HeadSet Instagram Live series tomorrow! Tune in and give it a listen! @headsetsports_ ... #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield See more

This week we are talking about 7 foods that are bad for sports performance. These foods are typically foods high in fat or high in fibre: Hamburger and fries... Apples Nut butters Salads Pizza Avocado toast Bacon and Eggs If you guys have any more questions please leave us a comment below or send us a message! #diet #dietitian #nutrition #nutritionist #sportnutrition #sportnutritionist #athletic #athleticperformance #sport #athlete #performance #wellness #healthy # wellbeing #mindbodyconnection #calories #fat #avocado #fastfood #canada #toronto #gta #vaughan #aurora #richmondhill #newmarket #barrie #bradford

4 WAYS TO IMPROVE YOUR SLEEP Sleep has a huge effect on our mood and thought patterns! So here are 4 tips to help get a better nights rest: 1. Increase your exposure to natural light during the day ... 2. 30 minutes before bed are CRUCIAL - spend this time away from blue light, doing something relaxing (meditate, body scan, read, bath) 3. Get out of bed after an hour of not sleeping - go to a different room for 10-15 minutes. Do something calming and then go back and try again. 4. Regular exercise #mentalhealth #wellness #anxiety #depression #sleep #productivity #energy #counselling #therapy #health #mood #vaughan #toronto #psychotherapy #mentalhealthrecovery #mindset #healthymind See more

Happy Wednesday Everyone! Today we would like to share with you the top 3 reasons for getting headaches! Headaches as an incredibly common issue, and many of us struggle on a daily basis with the nagging pain of a functional headache or migraine! ... Additionally, many of us wonder why we have these headaches, and unfortunately due to a lack of answers we simply resort to taking medication! Today we will share with you the three main reasons for headaches and how to reduce the likelihood of getting them! 1) Stress 2)Lack of sleep 3) Muscle Tension We must work as hard as we can to reduce our stress levels as well as increase our sleeping quality and length. We must focus on stretching the neck muscles, drinking a ton of water, sleeping well, exercising, and making sure that we are incorporating physical therapies like Massage Therapy into your weekly or monthly routines! Have a fantastic day everyone! #headaches #migranes #stress #massagetherapy #RMT #wellness #therapy #massage #relaxation #tension #growth #vaughan #toronto #concord #aurora #richmondhill #barrie #newmarket #proactive #healthy #health

HAPPY #MONDY EVERYONE! This week I want to share with you my TOP 7 ways to improve productivity! Lets get right into it : ... 1) Sleep Well 2)Eat well 3) Exercise 4) Find your why 5) Set goals 6) Plan/Schedule 7) Pace yourself All seven elements, when done together become extremely powerful and effective! When we can put all these elements together productivity levels will increase, confidence will increase, as well as focus and motivation! Have a wonderful week everyone! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #mondaymotivation

The path to success requires productivity. We often find ourselves overwhelmed, tired, unmotivated, and even disorganized! We have all been there! However, there are certainly ways to improve productivity whether you are an athlete, business owner, teacher, etc. Below, I share with you my TOP 7 ways to improve your productivity, crush your goals, and reach peak performance! ... If you enjoy the video and you find the content valuable please leave a link on the Youtube video and click the subscribe button as it helps tremendously! https://youtu.be/TDkXqeSAxIQ

This week we are starting a new series! We are talking about my top 5 sources of protein for muscle growth. Protein can be plant-based or animal-based, so I felt that it was important to include both sources of protein. Top 5 proteins for muscle gains: Chicken (38g/cup) Skyre (27g/cup)... Firm Tofu (22g/cup) Clams (22g/cup) Lentils (18g/cup) Hope that helps! Let me know in the comments if you are interested in separate videos to give the top five protein options for plant protein and animal protein. #protein #diet #dietitian #sportnutritionist #musclegrowth #bulk #strength #performance #weightloss #weightgain #healthylife #wellness #power #lifting #athletes #athletic

Happy Friday Everyone!! Today we would like to share with you the top 5 reason for general back pain! 1) Poor Posture... 2)Muscle Strain 3)Pinched Nerve 4) Disc Degeneration Disease 5) Osteoarthritis We should all be looking to incorporate massage therapy as well as other physical therapies as part of your weekly/monthly routines! It is extremely important to keep an eye out for the above issues as they can become long term/chronic issues if they are not attended to! #backpain #posture #pinchednerve #massaagetherapy #RMT #therapy #physicaltherapy #recovery #wellbeing #wellness #stretching #reiki #craniosacraltherapy #reikimaster #conditioning #performance #vaughan #toronto #gta #aurora #richmondhill #canada

Happy #Monday Everyone and a Happy Thanksgiving! Although it is a holiday, the learning never stops! Today I share with you a great quote from a great former professional tennis player Mardy Fish. ... It is often times hard to acknowledge that we may be in need of help. It is often difficult to reach out for help! Other times it is simply a matter of feeling like no one can help! However, help is here!! If there was ever a right time to begin working on your mental game, being learning the right mental skills , and developing your psychological strength... it is now! Stop waiting to get the results that you want! Take action and being working on your mental game as it is the only way that you will take your game to the level which we refer to as Elite Ignore your mental game and you will fall short... accept that your mental game is the key and you will succeed anything you put your mind to! Feel free to send us a message and being your journey into finding your inner ELITE! Remember - The Mindset always wins! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #mondaymotivation See more

REFER A FRIEND AND YOU BOTH RECEIVE 10% OFF YOUR NEXT VISIT!! DONT MISS OUT ON THIS GREAT OPPORTUNITY TO BETTER YOUR HEALTH AND THE HEALTH OF THOSE AROUND YOU!

Happy #Monday Everyone! Today I want to talk to you about ..... THE SILENT CONVERSATION! The silent conversation revolves around two primary aspects :... Effort Body Language When actions are being performed both of these aspects send signals and messages. Both effort and body language send direct signals to our brain in regards to what we are feeling, confidence levels, self belief levels, persistence, etc. Additionally both effort and body language send indirect signals to those around us. These signals can be either positive or negative depending on how your effort and body language is presented. These signals can either help us or defeat us! Be very mindful of both your body language as well as your effort throughout both training and competition as it can be your strongest weapon or your Achilles heel! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #mondaymotivation See more

This video we are talking about how to set nutrition goals. Goals should be in SMART format: Specific Measurable Attainable/Achievable... Realistic Time sensitive Having an overarching goal in mind is going to be the first step, and a registered dietitian/sports nutritionist can help you determine the appropriate SMART nutrition goals to match. #nutrition #nutritionist #diet #dietitian #sportnutrition #sportnutritionist #performance #food #nutritionalfacts #weighloss #fit #proactive #healthy #health #vaughan #toronto #canada #barrie

Do you have what it takes to be a West End Warrior? Our third West End Warriors challenge is here with NEW exciting dynamics The West End Warriors FIT AND LEAN CHALLENGE is for individuals looking to lose weight and body fat, build lean body mass, gain knowledge and tighten up on their nutrition, enjoys working in a teams atmosphere, and also people who love a little bit of friendly competition!... Here are some of this year’s added value to the competition this year: -Throughout the entire competition the Warriors will be guided and helped by Mental Performance Consultant Robert Beer (@robertbeer ) of Mindset First Performance (@mindsetfirstinc ) -Top 3 winners will be given West End Athletic Club gift cards valued at $300 donated by @tbaranyai of ReMax Professionals -The MVP of the competition will be awarded a pair of Cleto Reyes 16 ounce Boxing Gloves (Colour of Choice) Nows your chance to take advantage of this challenge and prove to yourself you got what it takes! Call or Message Now to Reserve Your Spot! #toronto #fitness #gym #boxing #workout

Happy #Monday Everyone! Today I want to share with you guys the importance of training at 100% effort every single day! Many athletes will often ask how they should be preparing for an upcoming competition, and my first question is always the same - how effortful has your training been this week? ... Majority of athletes will say that it has been pretty good, however in order to achieve full success, the effort must be at the highest level! The type of effort we put forth today causes us to be better prepared for tomorrow! Although this can be seen as a physical side of preparation, it actually is much more psychological than we think. Pushing yourself to train at 100% focus and effort every single day not only takes a great amount of discipline, but it also takes a great amount of motivation, confidence, accurate and effective goal setting, and many more! Preparation for tomorrow is hard work today! Have a fantastic week everyone! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #mondaymotivation See more

LETS CHANGE THE NARRITIVE! Happy #Monday Everyone! Today I want to speak to you about changing the narrative.... At one point or another all of us have experienced nervousness or anxiety wether it was prior to competition or during high stress moments while competing. Many of us will allow for the nerves to take over and change our ability to perform and compete. However, there is a much better way of doing things! We must first begin by understanding that NERVOUSNESS just like EXCITEMENT are two high arousal states. For a lot of the time both of these states produce similar bodily reactions. The only difference is, we have already created associations between certain things. We have created the association between the nervous feeling and negative outcome. In fact we can alter there associations by simply changing what we tell ourselves. The next time you feel nervous or feel under pressure, remind yourself that pressure is a privilege and an opportunity and that you are in fact NOT nervous, but actually you are EXCITED! This will lead to better focus, happier moods, higher energy, and an overall better performance without the heaviness in your chest, overwhelming thoughts, and negative self talk! Remember everyone .... The Mindset Always Wins! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #mondaymotivation See more

We are so excited to with Ontario Equestrian next week during their National Coaches Week!

This week’s video is about Relative Energy Deficiency within Sports (RED-S). RED-S occurs when an athlete uses so much energy on their sport that there isn’t enough energy for regular bodily function. The hallmarks of RED-S are: -Excessive fatigue -More frequent and longer duration of upper respiratory infections -Increased occurrence of bone fractures and broken bones... -Menstrual loss or irregular periods Some tips to reduce the risk of RED-S by increasing calories consumed on days of sport: -Consume liquid calories throughout the day instead of just water -Use added fats and sugars to hide calories in foods -Snack frequently -Eat at least every 3-4 hours #diet #dietitian #consultant #nutrition #performancenutrition #nutritionist #sportnutrition #sportnutritionist #wellness #health #fit #healthy #performance #sportperformance #sport #athletes #nonathletes #elite #vaughan #toronto #barrie #richmondhill #canada

Happy #Tuesday Everyone! Today we want to share with you a quick yet powerful reminder! Whatever it is that you are doing, whatever it is that you are trying to achieve, whatever it is that you are striving towards remember this one thing....... If you strive for PROGRESS we develop confidence, increased self-worth, and optimism. If we strive for PERFECTION we lose confidence, achieve decreased self-worth, and we become much more likely to experience a pessimistic mentality. As PERFECTION is not realistic and it is unattainable for anyone, embarking on a journey of reaching perfection is nothing more than an endless search with no end goal. Taking the time to focus on PROGRESS is driven and oriented by goals, ambitions, and a great sense of understanding and awareness! Focus on PROGRESS not PERFECTION! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #counselling See more

Happy #Monday Everyone! This week I want to remind you all of one very important thing. The way you train develops competitive habits! The way in which you approach, focus, appreciate, and compete in training becomes a normality. Due to the fact that we spend a much larger portion of our time training, we develop habits which naturally translate into our competitions. ... One of my favorite quotes of all time is : "Winning is not everything, but wanting to win is!" This is the mentality which we need to approach every training session with. Take every training session as if it is the most important thing that you need to do. Full intensity, absolute focus, maximum attention , and relentless effort! This will lead you to developing a greater sense of self-confidence. Additionally, this will lead to increased levels of happiness and therefore better performance. If we train to be focused, focus will require little to no effort in competition. If we train to give full effort, playing with maximum effort will be a natural occurance. If we train to remain calm and control our reactions to our emotions, doing so in competition will not require extra attention of focus. The way you train, is that way you compete! Have a fantastic week everyone! Never forget ... The mindset always wins! #mindset #psychology #sportpsychology #sport #performance #athlete #athletic #soccer #strength #pressure #confidence #control #curling #volleyball #hockey #baseball #football #tennis #golf #gymnastics #mentalhealth #basketball #vaughan #toronto #swimming #trackandfield #mondaymotivation

Happy Wednesday Everyone!! Today is all about caffeine and what you need to know about it to use it effectively to enhance your sports performance. Caffeine is a stimulant drug that improves your perceived energy level. To get the full benefits of caffeine and minimize risks: - Consume about 5mg/kg of body weight of caffeine before exercise... - Consume no more than the 400mg recommended by Health Canada - Consume from sources that match your needs (i.e. matcha green tea for sustained energy, pure caffeine for a boost of energy) - If you choose to use a pre-workout search on the NSFsport.com database to see if it is safe for use I hope this helps and as always leave comments below if you have any questions. #wellness #dietitian #diet #nutritionist #nutrition #performance #caffeine #sportperformance #coffee #sportnutritionist #food #fuel #health #vaughan #toronto #canada

BACK TO SCHOOL ANXIETY! Hi everyone! As the new school year is approaching, many students are experiencing anxiety about going back. This can be for many reasons, but 2 big ones are due to the fact that students have been away from the school environment for over 5 months. A place that was ‘well known’ is no longer well known. Beyond that, school is going to look very different this year compared to the past years. In addition, many kids have not been seeing their ...friends in person, minimizing their feelings of closeness and connection. Thus, going back and seeing friends whom they haven’t seen for a while can feel uncomfortable or nerve-racking. Here are some things that can help you through the transition: focus on what you CAN control - your reaction to the new ‘normal’, your thoughts and mindset, your morning routine, etc. spend the next couple weeks reestablishing friendships that you maybe didn’t focus on enough over the last 5 If your experiencing back to school anxiety, reach out for help! We are here to help and only wish you the best transition back to school ! #mentalhealth #anxiety #backtoschool #friendship #control #mindset #focus #positivity #wellness #school #counselling #psychotherapy #therapy #vaughan #gta #toronto Aa