Nowadays it seems like everyone and their dog is providing some sort of online coaching, training, or nutritional guidance – for the right price of course. And while many of them tote great stories of success (or post  motivational quotes on their instagram pages), it can be overwhelming for the average Joe to pick a coach that is best suited for THEM and their goals. And in such a saturated health and fitness industry, GOOD COACHES can be hard to differentiate from the BAD ones. I hear horror stories from both clients and strangers; It more often-than-not involves someone paying money to an online, socialRead More →

If I had a nickel for every time a client told me that “sugar makes you fat” I’d probably be on my way to affording my very own candy shop. Anyone who hasn’t done their research on the components of sugar and human physiology would agree: If you want to lose weight, cut the sweet stuff out of your diet first and poof! The pounds will melt off.  But is it really that simple? In my years as a researcher and science student, I’ve come to learn that nothing is as black and powdery-white as it seems. I’ve said before that the health industry hasRead More →

PROTEIN. It’s the answer to all things bodybuilding, and maybe life in general for those living the “Bro way”. The golden chalice of youth and gains is filled with chocolate-flavoured whey and chicken breast. But how do us mere mortals know how much protein we need to take in every day? And why is protein such an important aspect of getting that optimum, muscular physique?  . Is protein the golden macronutrient for muscle growth?   Eating protein does one essential thing for our bodies: it increases Muscle Protein synthesis (or MPS). MPS refers to the rate of protein synthesis of actual muscle fibres. This isRead More →

The quickest, easiest stir-fry you’ll ever dream of making. The process is simple and oil-free, but the possibilities are endless for a dish this dynamic! Pair with your peanut sauce and you’ve got a real recipe for success!

This egg dish is HUGE, filling, protein-packed, and delicious! It takes a little more prep time than something like pancakes, but the taste is a wonderful pay-off.

Start off your day with something easy, healthy, and delicious! This low-fat recipe will ensure you’re properly fueled for the activity you have planned, and keep you full so you’re not reaching for that Snicker’s bar later.
All you need is a blender/magic bullet and a go-get-em attitude (because who shouldn’t have one of those?)… Be sure to use cooking spray for your pan/griddle/waffle iron to ensure minimal mess.

How do I track my macros or calories without writing everything out? Writing down every food we consume is tedious and time-consuming and, let’s face it, so last decade. I mean, who even knows how to write anymore? Don’t they just teach emoji-grammar in school? Luckily, with a few tap-tap’s of our thumbs, fitness apps on our phones or tablets can do all the calculations for us, and even tell us how many macros we have remaining throughout the day! There are plenty of calorie-tracking apps you can download on your phone that take the grunt work out of tracking. Here are 5 I thinkRead More →

My name is Kirianna. I am a certified Personal Trainer and Nutritional Therapist with my BSc., and I am on a mission to share the most relevant, no-bullshit information on health, fitness, and nutrition to everyone I can. Here’s my story.   I never had a skinny phase as a kid. I wouldn’t say I was ‘fat’ either, but I always had that comforting layer of chub. And even though I was active, my parents knew nothing about nutrition or controlling caloric intake. In other words, I didn’t understand that putting spoonful after spoonful of sugar into my morning cereal was a bad thing; allRead More →