Meal Planning Made Easy!

Meal planning can be challenging and feel overwhelming without a strategy. Let me share some simple skills that anyone can learn and turn into a habit. The rewards of planning a healthful nutrition plan will save you money, time and ensure you meet your nutritional...

8 Sleep Essentials

The importance of getting quality sleep goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is key to a healthy lifestyle, and can benefit your heart, weight, mind, and more! Here are eight sleep essentials to optimize your rest...

Best Bread Options To Buy…That Taste Good!

If you’re going for abs, but you're not ready to totally give up bread, be sure you are pass on the restaurant bread basket and buying alternatives high in fiber to increase satiety and prevent overeating. It’s worth splurging on the pricier stuff, often found in the...

Stretching Works!

What Is Flexibility? Flexibility is the measure of the range of motion at a joint or group of joints and the ability to move a joint through its complete range of motion. What Decreases Flexibility? Gender | Age | Lack of physical activity | Injury | Fat | Disease...

7 Ways to Win at Losing

It's a New Year, and a fantastic time to be on a healthier eating program for you and your kids! When you eat balanced meals and nutritious foods, your energy levels will be optimized, cravings will diminish, sleep will improve and access body weight will burn away...

Get InVESTED

Have you heard about weighted vests? If you haven't, this is the time to try adding one to your workout for an additional fat burning edge. What Is a Weighted Vest? A weighted vest is simply a vest with small pockets that can be filled with small steel bars, or other...

Burpee Butt H.I.T.T GYMBOSS Workout

Exercises Explained Weighted Burpee Stand upright holding dumbbells by your sides. Squat down, placing the dumbbells onto the floor. Jump your feet straight out behind you, coming into the top of a push up position. Jump your feet in, bringing your knees to your chest...

Choosing To Eat Organic Foods

Organic agriculture is a $27 billion dollar business in North America. It’s important to be informed about your food choices and not be swayed by savvy marketing. Consumers have to learn to get the facts and dig a little deeper...so lets dig...

3 Baby Steps To A Better Body

When it comes to nutritional transformation, the key to long lasting change is taking baby steps to slowly replace the unhealthy foods that you are currently eating with better foods. The change will be so small each week that you won’t even notice it. All you will...

Nothing Is Free

According to the FDA regulations, food packagers can use the word ‘free’ as in ‘fat-free’ ‘sugar-free’ or ‘calorie-free’, even when that’s not the case! The amounts are small, but they’re there. The impact of misleading food labeling comes to bear when manufacturers...

Apple Cinnabon Birthday Cake Shake

This yummy protein shake uses two of my favorite Four925 snacks. This Fitlicious Shake recipe tastes like the icing on a cinnamon roll but doesn't contain all the added sugar and calories. Ingredients: 8-10 oz. Apple Cinnamon tea chilled 1 scoop Dymatize Iso 100...

Think Ahead

Tip: Think Ahead The more you practice this when cooking,  the quicker it will become automatic. While prepping my proteins in marinades or seasonings, I'll think out what to prep for breakfast so its ready to grab and go when I'm out the door early. In the morning,...

Anything Is Possible

People have an innate sense of fear when embarking on a journey with an unknown outcome. This emotional element is what makes change so frightening, and at times we feel helpless to control the fear. Fear of failure is fuelled by self-limiting beliefs, and often our...

How to do “The Write Thing”

As a Purica Athlete Ambassador, committed to providing you with healthy eating and training tips. Here are my thoughts on how you can use journaling to improve your nutrition and fitness: The truth behind gaining or losing the last five to 10 pounds is found in your...

Knee Pain

Melissa Tucker is one of Canada’s foremost global fitness competitors and training coach. She’s also a member of our team of Purica Ambassadors, committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on how to manage knee pain:...

HIIT Your Legs With MT

Exercises Explained Front Squat Press Stand upright holding the barbell in front at shoulder height with your hands shoulder-width apart, elbows bent and palms facing forward. Lower your body toward the floor, sending your hips back and down and bending your knees....

Baby Steps To Better Body Foods

When it comes to nutritional transformation, the main idea of taking baby steps is that you slowly replace the unhealthy foods that you are currently eating with better foods. The change will be so small each week that you will not even notice it. All you will notice...

Custom Fitness and Nutrition Plans

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