Sheri-Lynn Marshall

For those who were looking forward to this it will be happening! Just not quite yet. I am participating in two online summits for the next ten days and I know that a lot of what I learn will align with some of my webinar topics. The field of health and fitness is always evolving and I am really looking forward to sharing that with you. Check back regularly for more info on possible dates and a quick survey form to complete if you plan on attending!

Next level heat-and-serve. For nights like these when I’m busy until 6:00 then pop out for weekend groceries before making supper (they all snack after school so no worries about anyone being hungry). Kit supposed to feed 1-2 people. Add extra lentils and veg and you get a double bonus: stretch it to three people and dilute the sodium. Pair with reduced fat naan and that’s a from me!

Life brings us joy. Life gets in the way. Life challenges us. Life changes us.... No matter how you look at it, life will continue to happen to you and around you. It can be tempting to let life lead the way, especially when it comes to making changes that seem difficult. With health and fitness goals, many people wait until they feel it will be the right time to start: a new year, a Monday, after a holiday, or after the pandemic settles. The truth is, life will continue to happen, curveballs and all. So why wait? What would be so bad about doing at least SOMETHING right now to move you toward your goals? One small thing, every day. Ten deep breaths of fresh air outside. Eat an apple. Go to bed 15 minutes earlier. Ten pushups. You decide. Be kind to yourself and aim for progress, not perfection...for now. I’ll tell you what would be good about it: those small wins will boost your confidence and could set off a chain reaction of more positive actions. By the time the right time arrives, you will have a huge head start and things will feel almost effortless. (...and it will be Spring!)

The way you look on the outside - skin, hair, weight, fitness The way you feel on the inside - digestion, inflammation, hormonal balance, immunity And the way you feel inside your head - concentration, mental clarity, attitude, mood... ...are all influenced by what you eat. Many people assume that nutrition coaching is only for people who want to lose weight. Or as in my role as sports nutrition specialist with the Capital City Reds, that it’s only for athletes with specific performance needs. As you see from the list above, there’s a lot more to it than you may have thought. I came across this excellent infographic today. Given the rise in pandemic-induced anxiety and depression in these difficult times I thought it could be useful to you or someone you know. Feel free to share. The infographic is one page from a free ebook I recently downloaded (acknowledgment to Sarah Otto for the beautiful publication). If you are interested in seeing the full document simply message me and I will make that happen for you.

New feature! Introducing my Move of the week. Could be strength, mobility, technique, things to get your heart racing...so many possibilities! Today it is about strength. This dumbbell press + fly + pullover combo is great when you’re short on time and don’t feel like pumping out some pushups. These movements are nothing new but become next level with a couple of key elements: 1. Setting up on a foam roller provides great feedback and a bit of massage between the shou...lder blades when doing the presses and flyes! 2. Doing the pullovers with an extra half-range of motion rep on the bottom end of every rep is a great challenge at an overhead extension position and awesome for the core as you bring the arms back up to the start position. If you need to use a different weight for the pullovers I suggest doing the presses and flyes in an alternating pattern then adjust the weight and do the pullovers separately. Give it a try and let me know what you think!