Fitness and Nutrition Coach

A lot of people ask me what they should eat after a workout, so here's an example of what I ate for lunch today after my weights session: - 1 serving of protein (200g baked salmon) - 1 serving of vegetables (steamed asparagus) - 1 serving of carbohydrates (steamed potatoes) - Condiments (salt & extra virgin olive oil = minerals and good fat) - Sauerkraut (gut healing) These macronutrients are foods that provide us with energy - and are essential after exercise: Protein help u

It’s that time of the year again when we reunite with family, friends and loved ones to celebrate the Christmas holidays. This is a time to rejoice, reconnect, reunite and restore – but also a time for over-indulgence. Eating and drinking take center stage, sometimes at the cost of all the hard work you have put in during the rest of the year to stay fit and trim! Fear not! Here are my top tips on how to stay lean and healthy during the holiday season. The good news is that y

Today, I'd like to share with you a couple lower back stretches and hip mobility exercises that I do to warm-up before weight training sessions. These simple stretches help me prepare for Squats, Deadlifts and Step Ups. Aside from those, these stretches are also beneficial before and after activities like running, cycling or rowing. They also work wonders for simply unwinding after a day at the office (or a long flight). These stretches take about 5-10 minutes total if you ho