• fitness,  lifestyle

    10 Ways To Stay Active Without Going to the Gym

    I like the gym, don’t get me wrong, but I also love variety. Here are some of my favourite activities to stay fit! 1. Kayaking! Anyone who loves the great outdoors, this one’s for you. You can explore some really amazing lakes and rivers, and the ocean from a kayak. There are affordable kayaks you can buy, and many places rent kayaks and even provide a brief lesson and tours. This is one of my favourite upper body and core exercises. Kayaking is great for all fitness levels as you can paddle as fast or slow as you want. You can go for a long paddle or take many breaks.…

  • lifestyle

    Keep It Real, Ladies…

    In my teens, I was a total wannabe. I looked at other girls who seemed to have it all – the boys, friends, fashion and popularity. I faked it until I turned into someone that I wasn’t. In my twenties, I was insecure and desperately trying to create a picture perfect life other women would be envious of. In my thirties, I have failed, fallen and risen to the occasion. It took accepting some hard truths for me to become happy, as well as some dark moments. Here is how I have been keeping it real in my 30’s: 1. Take a good hard look at the relationships in your…

  • fitness,  lifestyle

    How to Stay Motivated With Health and Fitness

    How many times have you or someone you know fallen off the wagon with a new fitness regime? Get a new gym membership for your New Years resolution and by March you’ve gained 5lbs and you are a couch potato! The truth is there is no “trick” per se in staying motivated. However there are many ways to keep momentum on the motivation train going. Check out my personal tips on fitness and nutrition motivation: 1. Set goals This is so important. By Setting goals you are setting a bar of success you want to reach. My most recent goal I set and achieved was to complete a 4 week…

  • nutrition,  recipes

    Five Healthy Meal Ideas

    Nutrition is 80% responsible for your overall fitness and weight loss. Coming up with meals high in nutritional value that also taste delicious can be daunting. Below you will find 5 of my favourite healthy and easy meal ideas. 1. Pita Pizzas! I love pizza. Substitute crust with a whole wheat pita, load it with some veggies, and poof – you’ve got yourself a kid friendly meal ready in 20mins. 2. Pesto Chicken Bake and a Mixed Fun Salad. Pesto chicken is so easy to make! When I make a side salad anything goes. I add egg, grapes, nuts, cheese, peppers, and basically anything else of nutritional value in my…

  • fitness

    How To Select The Right Weights and Equipment for Your Workout

    Weight training can be a little daunting if you haven’t done it before. There is so much equipment many people don’t know how to use, and many people have no clue how to select the right weight to maximize their workouts. There are many options such as dumbbells, barbells, machines, bands, medicine balls, and kettle bells, to name a few! These choices often leave people overwhelmed, and often results in the lame 30 minute treadmill workout regime. Follow the advice below when selecting equipment for your workout. This knowledge will leave you feeling confident and comfortable when weight training. 1. Set your goals: Are you currently 50 lbs overweight and…

  • lifestyle

    Your Soul Searching Must Do List

    For the past five years, I have been on a mission to fill my soul with people, places and things that make me the happiest version of myself. I have made some major life changes that have contributed to my cup being filled, so to speak. I walked away from an unhappy marriage, cut ties with toxic people in my life, and started pursuing my passion of creating Work and Play With Jamie Joyce. Recent events in my personal life have now more than ever made the saying “life’s too short” become my motto. My sister, who is my very best friend, was diagnosed with terminal stage IV ovarian cancer.…

  • nutrition,  recipes

    4 Week HIIT Challenge Meal Plan

    I have created a fat-blasting, 4-week high intensity interval training challenge. The challenge consists of 4 free YouTube videos that require little to no equipment: To ensure you get your summer bikini bod quickly, follow my meal guide below. These are some of my go-to easy meals that keep me on track! Breakfast Ideas: Green Protein Smoothie Real oatmeal topped with your choice of fruit, almond slices, Qia. If you are like me and want a little sweetness you can add honey, yogurt covered cranberries, or 10 dark chocolate chips. 2 eggs. A great addition to boiled eggs is hummus. I use Sriracha on my fried eggs Note: Keep cereals and…

  • fitness,  nutrition

    How to Fit Into Your Pre-Pregnancy Skinny Jeans Quickly!

    15 weeks ago I gave birth to my fourth baby! What I am most excited about isn’t the 4 month sleep regression phase, it’s the fact that yesterday, I put on my pre-pregnancy goal jeans and THEY FIT! To be honest, I was dreading it. I figured I’d squeeze my legs in and come nowhere close to zipping them, but after stepping up my workout game and clean eating I saw results fast. Here’s exactly how I did it: Right after baby, I started going for walks. I am nursing, which made me incredibly hungry at first. So I tried to eat many small healthy meals a day. I didn’t…

  • nutrition

    Yes, I Still Eat Chips

    Reaching fitness goals does not mean 100% deprivation of all foods and drinks that are considered a “treat.” In my opinion, the number one reason people often fail at dieting is picking a “diet” that doesn’t actually fit their lifestyle. Sure, for the first month of a new fad diet you are certainly going to see results. But let’s face it: one bag of chips and a bottle of wine slip up, and this may cause a downward spiral, followed by binge-eating and a climb on the scale, ending with a self-pity party! But, yes, I still eat chips. Get yourself out of the mindset of dieting. Dieting often refers…

  • recipes

    Pita chips

    Ingredients: 4 Whole Wheat Pitas 2 Tbsp Olive Oil Salt and pepper Spices to taste (examples: basil, garlic powder, dill) Preparation: 1. Preheat oven to 375F. 2. Cut or rip pitas into desired chip sizes. 3. Spread pitas evenly onto baking sheet. 4. Drizzle or brush olive oil onto pitas. 5. Sprinkle with salt and pepper. 6. Add desired spices for flavour. Try chili powder, paprika, oregano, thyme, or garlic salt! 7. Bake for 10 minutes. Serves 2. Dip into your favourite hot sauce, hummus, or yogurt-based dip. Enjoy!