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Eat-It, Move-It

How to achieve your weight loss goals in 2018!

January 1, 2018

Its now 2018 and so many people are excited to start on their weight loss goals! Are you one of them?

Is this the year you start a weight loss program for the last time?

Is this the year you “seriously” do it?

Is this the year you really stay committed and make it happen?…. do any of these phrases and thoughts sound familiar?

I am  all about promoting health and wellness and helping people lose weight, get stronger, build confidence and break down barriers to achieve their goals but that being said there are also routes I don’t promote you take to achieve your goals. I am going to tell you the best place to look and take off the pounds this year.

Any program where you must purchase products to participate is not the right program. The programs that give you a set of rules and an exact outline of what you need to eat and drink is not the right program.

“Following orders does not work, taking ownership does” 

People who want to lose weight as their goal this year, my guess is that this isn’t the first time they have tried it. You’ve done programs that have worked and you’ve done programs that have failed. First thing I want you to do is look at what you’ve done and why it didn’t work, and FYI the program hasn’t worked if you are looking to start something new this January. If it worked for 30 days or 8 weeks but you put the weight back on, it was a temporary fix and solution to your problem. You do NOT need anything you don’t already have to lose weight.  The problem is that most people look to outside sources, the easiest solutions, the ones where you don’t have to think or work too hard to get, the ones where everything you need gets sent to your door with instructions inside the box. Sorry people, but real, long lasting weight loss comes when you investigate, look at, admit to and own up to your own behaviours, your triggers, your routine, your weakness and also your strengths.

My approach, and our approach to weight loss at MVMTS is to help you do all of that! To relearn what it means to “listen to your body”  to understand and practice tuning into your hunger cues, to help you make room in your busy life for your priorities, and to give you the guidance and encouragement to get through the tough days and the unexpected things that happen! Programs with strict instructions usually rely on your life to go smooth, no interferences so that the program can go as planned, but we all know life never goes as planned. Thats why the all or nothing mindset is detrimental to achieving those goals of yours. With our 12 Week Weight Loss Program we can help you get rid of that mindset! First and foremost we get to know you. You will fill out a detailed and specific intake form and from there we carefully construct your action plan based on your lifestyle, your goals, your needs, your specific circumstances and many other factors that most programs don’t bring into play.

We want to help you lose the weight and have you never look at doing another weight loss program again! We will empower you to do what it takes, build up your confidence and make what you think is impossible, possible.  The MVMT team and community is here with you every step of the way. You are never the only one going through a tough day having a support system behind you is exactly what we will give you.

I’d love to tell you more and give you all the details on how this program will change your life. If you are willing to put in the work there is no way you wont get the results. Inquire within and sign up today!

Reach out to chat and lets get started on your weight loss goal!

Cheers to 2018!

-Peace, Love & SimplyB



Eat-It, Live & Love-It, Move-It

our holiday gift to you

December 5, 2017
holiday wellness gift

Im happy to share the Holiday Wellness Package my team at MVMT Strength created to help you get through the holidays with control and balance.

We are all about helping and guiding people to succeed outside of the gym as much as we train and educate them inside the gym.

To download a free copy of our Holiday gift to you click the link below and share with your friends as well.





Eat-It, Live & Love-It, Move-It

How to maintain some structure while on holidays

August 17, 2017


As I sit here in Venice, Italy I reflect on how this month of travel my husband and I are taking is a lot different for me mentally than it would have been 3-4  years ago. Let me explain a little further, in the past I would have been worrying about missing  my daily workouts, indulging in cultural food and being somewhat off my regular nutrition plan, but now, not so much.

Whats the point in being on vacation when all you are going to do is worry about what you should or shouldn’t be doing instead of enjoying the moment and soaking it all in. Am I working out in a gym everyday while we are away? no. Am is indulging the the traditional foods? hell yes. Am I mad about it? no!

Structure for me used to mean strict, not anymore.  Now we pick 1 or 2 things a day that we can do that will make us feel good and like we aren’t completely off track. Don’t get me wrong, there are days when on holidays where it might be nothing like a regular day and thats ok! You should have days like that, but if you are doing that every day for 2 weeks or a month, getting back into routine when you are home is going to be even harder. Some of the things we do so that our holiday doesn’t feel like a set back are;

  1. Get up at our usual time between 5-6am to do a little work and get a head start on the day. Getting up that early on a holiday may seem ridiculous to some but to us, we love starting our day off like this! There is nothing better than having a feeling of accomplishment before 7am and having gotten things done before most of the world starts work. We don’t do this every single day on holidays but we make the effort to do it more often than not.
  2. Pick and choose your feasts/indulgent meals. Its easy to get caught up in the delicious foods and pastries, especially in Europe, so having a game plan with your nutrition is important. Yesterday we had an all protein lunch because we’ve been eating a liiiiittle more carbs than usual lol  All of my favourite Austrian meals (thats where we are spending most of our time) are little more carb and fat heavy than our day to day and being in Italy for a couple days and planning for a pasta dinner we stuck to a high protein lunch. It was absolutely delicious and satisfying and we didn’t leave the restaurant feeling like we needed a nap. Next time you are away think about what you plan on eating that day, what do you want to indulge in and where can you make the best/healthy choice in another meal. You are not destined to gain weight on holidays so if you are used to thinking that way get it out of your head. No one forces food in your mouth except for you….and maybe some Europeans, they always want to make sure you are well fed lol But in all seriousness, you are in control.
  3. Think outside the box in regards to being active. If you are used to training in a gym every day and you think just doing a lot of walking is going to equal out, I’m sorry but its not. Don’t get me wrong, walking is great and very underrated most of the time BUT its not going to have you maintain your strength. So what can you do? You don’t have to keep up your 5 gym days a week but if you can do some sort of strength training, even if its bodyweight 3x a week you can maintain. For those of you that aren’t big into strength training but workout to stay healthy and move, and for anyone really, take the stairs instead of the elevator or escalator, walk instead of taking a cab or a bus, even if its a 30-40min walk- you’re on vacation and you see so much more when you walk! Carry your luggage like you are doing a suitcase or farmers carry! (#functional training) You also don’t have to do a long workout, a 15min little circuit is better than nothing, any movement is better than nothing!  I did a little circuit with a 6 and 7 year old girl the other day outside and it felt great! Got my heart rate up, got a little sweaty, it was perfect and enough to make me feel good! Another good one is some simple mobility! Just because you don’t do your regular training doesn’t mean other forms are not beneficial! Intensity doesn’t determine the quality. You body will benefit from a lot of activity and movement outside your norm.

These tips are pretty simply and anyone can make the choice to be healthy and active, even on vacation. It doesn’t have to be a lot and we all should know by now that the little things make the big differences.


Peace, Love & SimplyB



Eat-It, Live & Love-It, Move-It

SO much exciting news!

July 25, 2017

So I’ve been a little distant and not as consistent with my posts/videos over the past month because well, to say Ive been busy is an understatement!!

We have had the absolute best year so far and so much is happening so Im going to use this post to bring you up to date with it all.

If you follow me on Instagram and/or Facebook you probably already know these updates but here they are again with a little more detail.


First off, Im pregnant! Luke and I could not be more excited to be bringing a little human into this world! I have a deep down inkling its a boy- a little Lukey walking around, omg lol but if its a girl we are obviously excited and happy with either!

beach baby

Ive been feeling pretty great, so fingers crossed it stays this way. I had a couple weeks in the first month that I felt shitty and was pretty useless but since then Ive been my normal self, back to a morning person, good energy and still able to train every day so Im happy. As for my nutrition, Im not using “Im eating for two” as an excuse to consume everything and anything. Im actually almost more careful about what I eat and making sure Im eating all the right food and being as healthy as possible. Don’t get me wrong, I get the a craving here and there and want the more rich, calorie dense foods but Im pretty good at staying on track and talking myself out of it…with Luke’s help of course. I do give in here and there though, or else the baby gets angry (thats what I tell Luke of course). Baby Amaral will be arriving in January and I will continue to blog and post my training and experience along the way in hopes to inspire other mommy-to-bes to lead a healthy and active pregnancy.


Second, we are moving back to London, Ontario in September! With a baby on the way and being so far away from our families it seemed like a no brainer. Yes we LOVE Victoria and the west coast and it will always be a part of us, and we will probably visit every year and maybe even have a cottage here at some point, but all the scenery in the world isn’t the best when you can’t share it with your family and best friends (thats our opinion anyways) AND another important and very exciting reason we are moving back to London is because we are opening a gym!



Yes, a dream come true. We have teamed up with two of our good friends, Will and Isaac and will be starting a new facility opening in September in the downtown core. We are all on cloud 9 and can’t wait to share our passion, expertise and plans with the London community. To find out more and keep up to date with whats going on with our new gym you can check out our website, and follow us on Instagram- @mvmtstrength and our Facebook page- MVMT Strength.

With all that going on we are in the midst of packing up our house to leave August.1st, a week today! We are travelling all of August, London and Toronto for the first week, then off to Europe, back to Vic to grab our vehicle and belongings then starting our drive back. On our drive home across the country we are stopping in Revelstoke for 5 days to run a hockey Strength & Conditioning camp and then finish the last leg where we will be back in London and ready to rock the first week in September.

So like I said at the beginning, to say its been a big year is an an understatement- our wedding in May, baby announcement, a new business and a move across the country all within months of each other but we wouldn’t have it any other way! Taking risks, feeling fulfilled and doing what we love is something we will never stop doing.

I can’t wait to share all the new excitement with you and everything else along the way. If have any questions or just want to reach out, please don’t hesitate to get in touch :)


Peace, Love & SimplyB