Holistically Nuts

As we conclude 2020 and move into 2021, Emily & I would like to share some news with everyone. We have decided to part ways with Holistically Nuts and will be terminating our business, effective January 1st 2020(today). This was a difficult decision to make, however we feel it is the right step to take at this time. As we reflect on the last two years, it has truly been a privilege to embark on this endeavor together; it has been an incredible learning experience that we woul...d not trade for the world. We are beyond grateful for everyone who has supported us. We are especially thankful for our wonderful clients for trusting us in helping you meet your fitness/nutrition goals. We could not have done this without you. Importantly, Emily and I are indebted to our friends and family; your unwavering support has been a pillar to our success. Lastly, it goes without saying that we both loved working together and will forever cherish the opportunity we had to collaborate and learn from each other in this capacity. Despite all the fruitful opportunities that have come our way as a result of running Holistically Nuts, as business partners, we believe it is time for a much needed change on both of our ends. That being said, I will be taking a break from providing nutritional consultations and Emily will be continuing to provide training from her home studio. You can follow her new project @emilygmoves We hope that 2021 is a beautiful year for everyone and we wish you happiness and health as we all embark on a fresh start.

Last week, we received the notice that we will be going into another provincial lockdown in efforts to prevent the spread of COVID-19. That being said, gyms will be closed and more people will be seeking to implement movement into their day-to-day quarantine life. Home gyms are becoming more common, but not everyone can stock their home with the same equipment found at big-box gyms. It’s important to be practical and economical when making your choice for equipment if you’re working with a smaller space. https://holisticallynuts.com//home-gym-essentials-for-smal

The lats are responsible for a number of functions such as shoulder stabilization, accessory breathing, lateral bending, and activities like climbing and swimming. If the lats are short or tight, it will be difficult to move your arm up in front of you, or out to the side. A short lat muscle tends to keep your shoulder girdle down and rotated forward. Give this lat mobilization a try! ... #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #balance #personaltraining #intuitivetraining #human #environment #lats

UPDATE In light of the recent provincial lock down orders, Holistically Nuts will not be able to see any clients in-person for personal training, Thai massage, and cupping from December 26th, 2020- January 21st, 2021. We wanted to ensure that you are not out of options. We truly believe that physical wellness is a fundamental pillar to health and that it should be accessible to all individuals. ... Starting on January 4th, we will continue to offer the following services: -Personalized Online Coaching $80/month -Virtual 1-on-1 Training $50/hour We will also be running 3 movement and mobility classes a week. Dates and times TBD (let us know if you have suggestions). Reach out if you need support. We understand that this is a difficult time for many people and we are available to connect and serve our community. #Ottawa #covid #covid19 #ottawacommunity #localottawa #supportlocalottawa #ottawabusiness #shoplocal #supportlocalbusiness #ottawahealth #healthliving #physicalwellness #mobility #mobilityworkouts #workouts #onlinetraining #ottawapersonaltrainer #ottawafitness #fitness #healthyliving #healthylivingottawa

Pistachios If you know me you know that I have an addiction to pistachios. They’re one of my favourite foods to snack on. Health Benefits... 100 grams of pistachios contains 20 grams of protein and 11 grams of fiber. Pistachios are a rich source of minerals like potassium, magnesium and calcium. Salted versions also provide sodium chloride. Which makes this a great snack post working out when need to replenish electrolytes after sweating. Pistachios contain high amounts of both lutein and zeaxanthin.These are carotenoids that predominate the retina of the eye. Getting enough of these vitamins can help with vision and prevent age-related macular degeneration. Pistachios have a prebiotic effect, and their consumption has been shown to increase the amount of butyrate that healthy bacteria produce. Butyrate has both anticancer and anti inflammatory properties. Pistachios are also great sources of antioxidants Vitamin A and E. Both of which can strengthen immune health. #pistachios #healthysnacks #pistacho #pistachiofacts #healthfacts #healthhacks #healthtips #nutritionfacts #nutritiontips #nutrition #healthyeats #healthyfood #ottawanutrition #ottawafitness #ottawapersonaltraining #ottawacommunity #healthylifestyle #healthyeating #fitnessmotivation #postworkoutsnacks #electrolytes #fitnessinspiration #postworkout #preworkout #veganprotein #vegitarianprotein #ketosnacks #keto #paleo #paleosnacks

It definitely wasn’t an easy road to get here! I’m thinking of creating a video series: Road to Pistol Squats It would map out a training plan and guide you through the progressions leading up to a pistol squat. Drop a comment if you’re interested in learning or if you’d like to share some thoughts on how we can approach this best! ... #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #balance #personaltraining #intuitivetraining #movementspace #dog #pistol #pistolsquat

Slam balls are fantastic tools to use to develop your overall functional strength. I love the fact that I can use them outside. Theyre super durable, affordable, and versatile. Learned this workout from @coach.everett when I popped in for a strongfit class at @crossfitbytown The objective is to complete 100 ball-over-shoulders, but every minute on the minute stop and do 5 slam balls. ... #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core #naturalmovement #ottawafitness #slamball #strongfit

Friends that do mobility work together do mobility work more frequently. Everythings better with friends. We can turn something that might be dreaded or pushed aside in our daily self-care routines into something enjoyable and exciting. Finding balance between taking care of your body and spending time with loved ones can be difficult in our busy lives. Why not do both at the same time? ... What self-care do you enjoy doing with your friends? Tag your self-care partner(s)! #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core #naturalmovement #ottawafitness #community #friends #selfcare

Overnight Oats Overnight Oats are packed with resistant starch that acts as a prebiotic for the healthy bacteria in our gut. They only need 5 ingredients to make and 5 minutes to put together. To find out how to make them just head to our website, go to recipes and find it under breakfast. ... #breakfast #overnightoats #oatmeal #healthyoatmeal #oats #mealprep #mealprepideas #healthyfood #healthyeating #healthyeats #resistantstarch #breakfast #breakfastideas #healthybreakfast #ottawanutritionist #ottawafitness #ottawapersonaltrainer

Another way to use a power log! Dont have one of these? Try a bag of rice, an old pillowcase filled with sand, or a bag of dog food! #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core #naturalmovement #ottawafitness #powerlog #strongfit

Ah, the lacrosse ball! If there is one thing I suggest everyone has, it would be a lacrosse ball. I have one in nearly every room in my house. Here are some of the ways I use my ball: ... -Massaging by feet -Training my coordination -Accessing and releasing trigger points -Developing foot strength by picking it up with my feet -Practicing balance by tossing and catching it while one one foot This inexpensive tool will prove to be one of the most valuable things you can have. You can get them at almost any sporting store or pick one up at Holistically Nuts HQ :) #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #lacrosseball #myofascialrelease #triggerpoints

Trail Mix Granola Bars These are delicious and super simple to make! You dont even have to bake them You can find the recipe on our website in the recipe section under snacks. Or just press the link in our bio!... #granola #granolabars #trailmix #healthysnacks #healthyeats #healthyreciepe #healthyfood #veganfood #vegetarianrecipes #vegan #vegetarian #veganrecipes #nutrition #healthhacks #healthyeats #fitness #otttawanutritionist #ottawapersonaltrainer #ottawafitness #ottawablogger

Give this challenging movement drill a try! These walks are great for challenging your core stability, coordination, and positional strength. #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core #naturalmovement

Bee pollen is natures superfood -It acts as a B complex -Rich in Antioxidants like vitamin A, C, E, Selenium and Zinc -Multi mineral: high in calcium, phosphorus, magnesium, potassium... -A complete protein source, containing all nine essential amino acids -Acts as an adaptogen, has been studied to be energizing, improving brain function and stress response Some people also believe that taking bee pollen can be helpful to those with seasonal allergies. Its supposed to act as an immunization to pollen. Since ragweed season is here until late fall, starting to take this now may lessen your symptoms. If you want to learn more about bee pollen send us a DM. You can also find local bee pollen on our online shop. Link is in the bio. Free deliveries if youre in Ottawa too! @beekeepers_naturals #seasonalallergies #adaptogen #beepollen #savethebees #healthfacts #nutritionfacts #ottawanutriton #ottawasupplements #healthyliving #nutritiontips #healthhacks #healthtips #superfoods #hormones #hormonehealth #naturessuperfood #healthyeating #healthinspo #fitness #movement #selfcare #ottawapersonaltraining #ottawatraining #ottawaeats #localottawa #localottawahoney #healthyeats #bees #ottawahoney #ottawagardens

Pistachios If you know me you know that I have an addiction to pistachios. Theyre one of my favourite foods to snack on in between meals. Health Benefits... 100 grams of pistachios contains 20 grams of protein and 11 grams of fiber. Pistachios are a rich source of minerals like potassium, magnesium and calcium. Salted versions also provide sodium chloride. Which makes this a great snack post working out when youve sweated a lot and need to replenish electrolytes. Pistachios contain high amounts of both lutein and zeaxanthin.These are carotenoids that predominate the retina of the eye. Getting enough of these vitamins can help with vision and prevent age-related macular degeneration. Pistachios have a prebiotic effect, and their consumption has been shown to increase the amount of butyrate that healthy bacteria produce. Butyrate has both anticancer and anti inflammatory properties. Pistachios are also great sources of antioxidants Vitamin A and E. Both of which can strengthen immune health. #pistachios #healthysnacks #pistacho #pistachiofacts #healthfacts #healthhacks #healthtips #nutritionfacts #nutritiontips #nutrition #healthyeats #healthyfood #ottawanutrition #ottawafitness #ottawapersonaltraining #ottawacommunity #healthylifestyle #healthyeating #fitnessmotivation #postworkoutsnacks #electrolytes #fitnessinspiration #postworkout #preworkout #veganprotein #vegitarianprotein #ketosnacks #keto #paleo #paleosnacks

Client Shoutout: RON!!!! Ron has been working with Emily for the last two month, training 4 times a week in person. Our goal was to give him the tools and confidence to feel empowered in caring for his own health, as is our goal with all of our clients. Now, Ron is transitioning to training on his own with online coaching from Emily. This will help ensure that he is accountable, safe, and effective with his training. ... Thanks for being awesome and bringing Gavin treats Keep up the great work! @ron_j_thomas_ #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #clientappreciation #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness # ottawafitness #functionalmovement #naturalmovement

Community The people you surround yourself with on a regular basis will influence your character and daily habits. This is just as important to your health as what you eat and how you move. Do the people you have a choice in spending time with encourage your growth and leave you feeling refreshed? ... I think its important to ask yourself these questions and actively make time for the people that do #community #family #friends #healthylifestyle #selfcare #healthyhabits #dailyhabits #healthyliving #ottawacommunity #ottawanutritionist #ottawapersonaltraining #ottawafitness #ottawanature #ottawa #nature #outdoors #movement #healthyrelationships #relationshipadvice #relationshiptips

Positive vs Negative Effects of Coffee Health Benefits: -Moderate consumption of coffee, 1-4 cups per day, is associated with a longer lifespan then non coffee drinkers. With a 8-15 % decreased risk for premature death. -Studies show coffee can help reduce beta-amyloid plaque associated with alzheimers disease... -Coffee can increase adiponectin levels in the body, which is a hormone with protective effects against insulin resistance -Coffee drinkers have a 25 percent less chance of developing parkisons -Cafestol and kahweol found in coffee has been shown to have liver protective, anti inflammatory and cancer fighting properties. -Has a mild laxative affect, which may be helpful to those who experience constipation -Increases both mental and physical stamina Negative Effects: -Addictive, can easily become dependent on coffee for sustained energy throughout the day. Masking underlying fatigue and health issues related to low energy. -Above average consumption of coffee, 4 cups or more, may increase your risk for heart disease. Though the studies for this are conflicting. -Suppresses adenosine production throughout the day, which means it can affect our quality of sleep later in the evening -Increases levels of cortisol and epinephrine, which are stress hormones. Over time this tax your adrenal glands. -Caffeine in coffee can be over stimulating and trigger anxiety, heart palpitation or the jitters in some people -Has a diuretic effect, which means it can dehydrate you faster -Can cause short term spikes in blood pressure #coffee #coffeefacts #healthfacts #healthhacks #nutritionfacts #nutritiontips #healthtips #fitness #movement #healthylifestyle #healthyliving #healthyeating #ottawanutrition #ottawafitness #ottawapersonaltraining #localottawa #ottawashops #ottawabloggers #ottawacommunity #ottawayogis #healthyottawa #ottawalifestyle #coffeedrinkers #coffeelovers #coffeerecipe #caffienefacts #caffiene

Give this kettlebell circuit a try! Complete the following exercises on one side, rest for 1 minute, then complete all three exercises on the other side. Repeat for 3-5 rounds. 1. Single Arm Overhead Kettlebell Press- 10 reps ... 2. Single Arm Kettlebell Front Squat- 10 reps 3. Single Arm Kettlebell Sloth Press- 10 reps #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #barefoot #holisticnutritionist #training #fitness #kettlebell #functionalfitness #functionalstrength #naturalmovement

Do you use supplements to compliment your healthy lifestyle? Holistically Nuts has got you covered! You can order your supplements directly from our website. If youre in the Ottawa area you can have them delivered for free too! Check out our website to see the selection of brands we carry, all third party tested and aligned with our values... #localottawa #shopottawa #ottawashop #ottawacommunity #ottawasupplements #localottawabusiness #healthyottawa #ottawabusinesscommunity #ottawavegetarian #ottawayogis #ottawafoodie #ottawabusiness #shoponline #food #supplements #fitnessmotivation #ottawafitness #ottawanutritionist #ottawapersonaltraining #healthyottawa

Photoshoot fun Excited to show you all the pictures we took! So thankful for these ladies for helping us out ... #ottawa #ottawaladies #nutrition #fitness #ottawanutritionist #ottawapersonaltrainer #yoga #ottawayogis #photoshoot #photoshootideas #garden #gardengoals

Modern life is linear. We walk in straight lines, sit upright and look straight ahead, heck, we dont even need to twist our spines to open doors anymore. If we were designed to be upright in perfect posture all the time, we would have a straight rod for a spine. ... Fortunately, this is not the case for us dynamic humans. Our spines and made up of 33 individual vertebrae, allowing us to move, bend, and twist our bodies in an endless amount of orientations while still providing support when needed. Woodchoppers are one of my favourite ways to incorporate rotational strength into my training! #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #barefoot #holisticnutritionist #training #fitness #kettlebell #functionalfitness #functionalstrength #naturalmovement #rotationalstrength

A few days ago we visited @saltboxacres to learn about Alexs garden, chickens, and how rural living has changed her life. Weve highlighted some of the great gardening tips we learned in this video! https://youtu.be/iZMFb7_ETkg

Fat is often vilified, attributed with both obesity and heart disease. People are commonly recommended to reduce fat intake in their diet if theyre looking to lose weight and get healthier. Unfortunately this is a complete misconception. The problem is not fat, but the misdirected education around it. People need to understand the difference between various types of fats and which to consume, limit or avoid. You can check out our latest blog post to learn all about dietary ...fat! Link is in our bio #healthyfats #hearthealth #healthfacts #nutritionfacts #funfacts #avocado #healthyeats #whattoeat #keto #ketodiet #paleo #paleodiet #vegan #veganfacts #veganeats #nutrition #healthyeating #blog #ottawabloggers #ottawanutriton #ottawashops #shopottawa #localottawa #ottawapersonaltraining #fitness #fitnessinspo #ottawacommunity #healthyottawa #healthyliving #healthylifestyle

The POWER LOG! This is one of my favourite pieces of equipment to use. Heres why: -Its uses are versatile... -Low cost of entry -It challenges your body with uneven loads -Its soft, which makes it pretty safe to use -It is functional and mimics real objects youd encounter in real life -I use it as a chair/pillow sometimes #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #barefoot #holisticnutritionist #training #fitness #kettlebell #functionalfitness #functionalstrength #naturalmovement #powerlog #sandbag

If youre feeling tired throughout the day and youre contemplating whether to have a cup of coffee or take a quick nap, go for the nap! #ottawa #ottawabusiness #ottawapersonaltrainer #ottawanutritionist #holistichealth #sleep #personaltraining #training #coaching #whywesleep #health #wellness #holisticnutrition #selfimprovement #REMsleep #sleep #sleeptip #nap #naps #coffee #caffeine #onnit

Do you use Collagen? Collagen is a protein made with various amino acids that are found in connective tissue, like our skin and cartilage. It gives our skin a nice tight and hydrated look. It also helps maintain the integrity of our joints cartilage, which is the tissue that covers ends of bones and helps them move smoothly against other bones. As we age we lose collagen, hence why we start to see wrinkles or experience joint pain. So supplementing it into your diet is a ni...ce way to help prevent or slow down the effects that come with collagen loss. I love adding collagen to my morning smoothies or lattes. You can find this collagen from @cytomatrix on our website! Link is in our bio #collagen #skinhealth #skincare #healthtips #skincareroutine #skin #skincareproducts #skinsupplement #hairsupplement #hairtransformation #jointhemovement #jointpainrelief #ottawa #healthyottawa #ottawasupplements #ottawanutritionist #ottawapersonaltrainer #ottawashops #ottawahealth #fitness #fitspo

Resistant Starch Resistant starch is a type of carb that is not fully broken down and absorbed. Though much like soluble fiber it can be fermented by the bacteria in our gastro tract. When the bacteria ferments the resistant starch also creates short chain fatty acids like acetate, butyrate and propionate. Benefits of resistant starch:... -Nourishes good bacteria in our gut -Short chain fatty acids produced from RS stimulate appetite suppressing hormones like leptin -Short chain fatty acids produced from RS like butyrate can inhibit production of pathogenic bacteria and absorption of toxins -Since these starches arent absorbed into the bloodstream they wont affect blood sugar the same way regular starches would -Helps regulate our bowel movements Sources of resistant starch: Lentils, beans, raw oats, barley, rice, potato, green plantain, green banana, cassava flour Facts: -How ripe a food is can predict the amount of resistant starch it contains. When bananas and plantain ripen they lose their resistant starch. -Cooking certain foods like cassava flour and potato starch negates their resistant starch content -Cooling certain whole foods after cooking them can change the structure of their starch to become resistant. For example cooked then cooled rice and potatoes have higher concentrations of resistant starch than their solely cooked versions. This is called retrograded resistant starch. So try cooking then cooling your beans/lentils/grains a few days before consumption and make overnight oats a part of your breakfast! #resistantstarch #carbs #healthycarbs #healthhacks #healthfacts #healthystarch #potato #healthyrecipes #ottawanutrition #ottawapersonaltrainer #ottawapersonaltraining #healthyottawa #ottawacommunity #ottawafitness #ottawahealthandwellness #healthandwellness #fitspo #healthinspiration #healthyliving #healthyeating #goodeats #healthfood #supportlocalottawa #foodforthought #fitnessinspo #weighlosshacks #weightloss #nutritiontips #nutrition #nutritionhacks

Not sure what to do with your kettlebell? Give this circuit a try! 10 Tactical Lunges 10 Goblet Squats 10 Kettlebell Swings ... Rest for 1 minute Repeat for 3-5 rounds. #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #barefoot #holisticnutritionist #training #fitness #kettlebell #functionalfitness #functionalstrength #naturalmovement

Obesity is a growing epidemic, that has still a lot of misconceptions and confusion connected to it. In the book The Obesity Code, @drjasonfung debunks the myths around obesity. Some of which include: -The answer to obesity is simple eat less and move more -People who cant lose weight or gain weight solely lack willpower... -Fat and saturated fat are to be vilified -All calories are made equal He goes deep into the multifaceted root causes of obesity. Emphasizing on the importance hormones play on our body, specifically insulin. He addresses how our body metabolizes different foods, the impact of fasting and what we can do to improve insulin levels. This is a great read for anyone trying to understand obesity from more compassionate and scientific perspective. As well as anyone wanting a better understanding of how various dietary choices can affect their health. #obesity #theobesitycode #jasonfung #weightloss #type2diabetes #diabetesfacst #healthfacts #nutritonfacts #diabetesawarness #obesity #healthyinfo #nutrtionfacts #healthandwellnessbooks #nutritionbooks #booksuggestions #goodreads #selfhelobooks #dietbooks #ottawanutritionist #ottawaperosnaltraining #fitness #fitspo #diettips #healthyeating #healthyfood #healthyeats

A few weeks back Emily and I did a foraging workshop. We learned how to identify various herbs that grow freely in our own backyards and neighborhoods that can be consumed. One of those plants was Milk thistle! The other day Emily found some in her backyard and excitedly sent me this picture. You can identify this plant by the white markings on its leaves, purple flowerheads, spiked flower base and the bulbed cone the flower grows out from. Though its important to note tha...t you must pick them when the flower head is drying out, wear gloves and do your research on consuming/preparing them properly. Milk thistles main ingredient is silymarin, its known for its anti-inflammatory, antioxidant and antifibrotic properties. Its commonly used for liver disorders caused by alcohol, hepatitis and chemical overload. Its also been studied for its use in fighting insulin resistance and lowering blood sugar in those with type 2 diabetes. Before using milk thistle its always best to consult a nutritionist, herbalist, naturopath or doctor. Be mindful of medications youre taking to see if there are any interactions too! #herbs #milkthistle #garden #gardengoals #gardenherbs #herbalfacts #herbfacts #growingherbs #liversupport #herbsforliver #hepatitis #healthfacts #nutritionfacts #nutrition #gardenfacts #ottawa #ottawahealth #ottawacommunity #ottawagarden #ottawagardens #ottawapersonaltrainer #ottawanutritionist #ottawanutrition #ottawabloggers #ottawavegan #ottawaketo #ottawaherbalists #ottawapaleo #supportlocalottawa

Moving your spine is important! This is one of my favourite ways to do that #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #barefoot #holisticnutritionist #training #fitness #kettlebell #functionalfitness #functionalstrength #naturalmovement #rotationalstrength

Dirty Feet = Healthy Feet When was the last time you kicked off your shoes and felt the earth between your toes? There are over 7000 nerve endings in each foot. Each foot has 26 bones, 33 joints, and 4 layers of muscle. They are incredibly complex structures designed to feel and differentiate many different tactile stimuli. ... If we reduce the sensations that your feet feel to just a few surfaces (ie. the inside of your shoes and slippers), we begin to dampen the ability of the feet to feel the ground and send valuable signals to the brain that would protect you from harm. Your body becomes slow at adapting to changes in your environment. How do we address this? Start by kicking off your shoes every once in a while. #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #ankle #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #dorsiflexion #foot #feet #minimalistfootwear #balance #barefoot @thefootcollective @theurbanbarefoot @beam.tribe

CALCIUM Calcium is an important mineral that is stored in our bones & teeth to keep them strong. It also influences muscle function, nerve signaling and how insulin is being used in the body. Adults between 19-50 years old should be getting a minimum of 1000mg of calcium daily. Signs of calcium deficiency include:... Weak & brittle nails, dental problems, muscle spasms, numbness/tingling in extremities, osteoporosis & abnormal heart rhythm What affects calcium absorption and when to increase intake: -Post menopausal women need more calcium because their natural decrease in estrogen can lead to bone loss and decreased calcium absorption. -Phytic acid found in various foods like whole grains can bind to calcium, which is why its important to soak your grains, lentils and beans properly -Too much sodium and caffeine can cause you to excrete more calcium through urine Sources of Calcium through diet: Animal: Cheese, milk, yogurt, fish with bones like canned sardines and salmon Plant Based: Tofu, broccoli, kale, spinach, bokchoy, collard greens, mustard greens, chinese cabbage, sesame seeds, almonds, chia seeds What to know when supplementing with Calcium: -In supplement form The best form of calcium for absorption is calcium citrate or even better calcium from microcrystalline hydroxyapatite (MCHA) complex which is an extract of bovine bone. -Taking calcium with Vitamin D enhances its absorption -Calcium absorption is best when taking smaller doses at a time. So if youre taking 1000mg of split your dose to 500mg 2x per day instead -Dont take your calcium with iron supplements or food as it can affect absorption of that mineral. -Always check if calcium supplements will interact with other medications your taking #calcium #calciumfacts #vegancalcium #calciumsources #sourcesofcalcium #healthfacts #nutritionfacts #healthyfood #dairyfree #vegan #vegitarian #keto #paleo #paleofacts #ketofacts #nutrition #ottawanutritionist #ottawapersonaltrainer #ottawabloggers #ottawahealth #healthylifetsyle #healthyottawa #supportlocalottawa #ottawacommunity #ottawabusiness #supplements #ottawahealthfood #ottawahealthfoodstore #ottawashops

Monkey Rolls! I love using these to warm up.. Well, because theyre fun! They are also great for working on wrist mobility, shoulder and core stability, and becoming comfortable with being up-side-down. ... #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core #naturalmovement #ottawafitness #monkeyrolls #naturalmovement

Make time for yourself If you tend to put your responsibilities above your own personal needs, this reminder is for you Taking time for yourself to rest and recharge is equally as productive to all thats on your to do list. It allows you to show up to life and your loved ones at your full potential. This brings quality to your work, relationships and vitality to your mental and physical health. ... This weekend make self care a goal by allowing yourself to be without having to do anything, even if just for 30 minutes. Photo creds: @earthwomxn #selfcare #selfcarequotes #mentalhealth #mentalhealthmatters #meditation #meditate #yoga #yogapractice #ottawa #ottawayoga #ottawameditation #ottawafitness #ottawapersonaltrainer #ottawacommunity #healthyottawa #ottaw613 #613 #nature #healthylifestyle #healthybrain

Todays adventures @saltboxacres with @alexmarchington We got to meet and feed these chicks Lizzy, Loretta, Sadie, Sally & Penny! ... #chicken #farmlife #chickenbreast #gardenlife #gardengoals #farmgoals #farmliving #ottawafarm #ottawafarms #ottawagardens #gardeninspo #ottawameat #vegtables #gardeninspiration #ottawa #ottawachicks #babychicks #garden #gardening #gardens

How are you doing your leg raises? When doing this exercise: Keep your back glued to the ground Only lower your legs down as much as you can without letting the low back lift up... Avoid holding your breath Keep your hands under your butt or by your side #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core

We believe in a holistic approach to health. There is no one single answer, its about your life as a whole. These are our 5 Pillars of health -Movement... -Nutrition -Sleep -Self-Care -Community All these aspects of your life are equally Important and interdependent on each other. #pillarstohealth #selfcare #movement #nutrition #sleep #community #holistichealth #lifestyle #healthylifestyle #healthtips #healthyliving #healthylivingjourney #healthfacts #nutrition #nutritioncoach #nutritionist #personaltrainer #ottawawellness #ottawahealth #ottawahealthcoach #ottawabusiness #ottawabusinesswomen

I spy a hungry guy eyeing these burrito bowls! If you like burritos then youll love this recipe! Its officially my favourite meal to make at home and it makes for great left overs too. You can now find it on our website in the recipe section under main meals! ... #burrito #burritos #burritobowl #healthyfood #healthymeals #mealprep #healthyrecipes #ottawafoodies #ottawanutritionist #ottawafit #ottawafitness #healthyottawa #ottawafood #ottawa613 #supportlocalottawa #dogsofinstagram #beaglesofinstagram #beagle #healthyfood #paleo #vegitarianfood #keto #healthfacts #healthyfood

I love sloths, but I also love sloth presses! This exercise is great for challenging your shoulder mobility, core stability, and squat mechanics. #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #movemore #exercise #exercisebreakdown #core #naturalmovement #ottawafitness #Shoulder #sloth #slothpress

Sleep tip: Its not always easy to sleep when youre travelling. Between time zones, unfamiliar beds, places, and sounds, its a recipe for disaster. You never know what sounds youre going to hear. Travel with a some good, comfortable ear plugs. Its also helpful to do some research on the places youll be staying to know what previous guests had to say about the sleeping situation. ... Melatonin has shown to be effective for helping with jet-lag or uncomfortable car rides. Be sure to pack this handy supplement if you are travelling across time zones. Bring something familiar. Whether is a small blanket or pillow, its nice to have something that reminds you of home when youre sleeping in new places. Itll help tell your body "its OK, this is a safe space to sleep". Its really easy to get thrown off of your sleep rituals when youre away from home. Try your best to give yourself a good sleep opportunity and try to stay consistent with the times youre going to bed and waking up. Lastly, its okay to not sleep well once in a while. Dont feel bad if you dont get the perfect sleep while youre away. #mobility #movement #holistic #holistichealth #health #wellness #personaltrainer #trainer #ottawa #ottawabusiness #ottawapersonaltrainer #rehab #nutrition #massage #holisticnutrition #ottawanutrition #strength #ottawanutritionist #holisticnutritionist #training #fitness #ottawafitness #ottawasleep #sleep #sleeptip

Did you know that we sell supplements?! You can find some of your favourite brands on our website like: AOR Pure labs... Genestra NFH Cytomatrix Canprev Beekeepers naturals ... and more! If youre in the Ottawa area we will deliver to your house for free too #ottawa #ottawasupplements #ottawahealth #healthyottawa #ottawanutritionist #ottawanutrition #ottawa613 #supportlocalottawa #ottawahealthfoodstore #ottawabusiness #ottawacommunity #ottawapersonaltrainer #healthfacts #nutritionfacts #fitspo #healthyliving #healthyfood #supplements #fitness