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137-1140 Burnhamthorpe Road W, Suite 129, Mississauga, Ontario, L5C 0A3

Truth moment: our couple relationship has taken a

Truth moment: our couple relationship has taken a back seat all week with all the prioritizes + work that has been pulling at us daily. Can anyone relate?!

And so we’re looking forward to doing things this weekend that will bring us closer + help calm our bodies + mind.

This weekend be playful with your loved ones. That’s how oxytocin (a happy hormone) gets released. It happens when we are in close relationships with people we trust + with animals.

👉🏾Play keeps us grownups healthy.
👉🏾Play reduces our stress.

In fact outdoor play + connecting with plants 🪴 + nature have positive effects as well on our health.

What are some playful activities that you and your significant other can do either inside or outdoors this weekend?👇🏾Do share so that we all can learn from each other + grow our list of fun things that can help prioritize our relationships during these stressful times.

#myblhwellness #behappybehealthy #couplegoals❤️ #oxytocin

📸: @jeremiedupont

Woo child! We’re almost at the end of week ✌🏾of this remote learning, working from home + in my case sometimes having to go out and see clients. What we know right now is that we’ll be doing this til at least the end of the month. I have help from Anthony + I’m able to step away from the go-go-go for mental breaks. We take turns with the meals + snacks + keeping our home tidy + orderly... I can’t imagine what it’s like right now for lone parents.

Trying to picture 🖼 🤔 my mom if she was raising my 2 sisters and I right now as a single mom working in a nursing home through this pandemic eeek 😬. Where in the world would she find the time and motivation to take care of herself + her own health?! Sending good vibes, love + prayers 🙏🏾to all the parents trying their very best!

Remember this👇🏾:

👉🏾You matter.
👉🏾You’re doing your best.
👉🏾It’s ok to ask for help.
👉🏾Celebrate 👏🏾💃🏾 after you did a small healthy habit for you. i.e. pat yourself on the back, look in the mirror + tell yourself you’re proud of what you did. It’s a brain 🧠 thing + it works 🎉.
👉🏾Don’t try to be perfect, learn as you go along.
👉🏾Focus on the automaticity 🔁 of the healthy habit you’re trying to form + not the size, length of time, or quantity. i.e. aim for regular short moments of movement/exercise, not hours + hours that you don’t have.
👉🏾You change best by feeling good, not by feeling bad so kick 🥾 that inner critic “critical inner voice”🗣to the curb fast 💨 .

🌈 Tag someone who needs to hear these reminders today + that a rainbow is at the end of every rainstorm! 😉

#myblhwellness

📸: @jeremiedupont

We’re over here laughing our heads off because t

We’re over here laughing our heads off because this family of 4 found an affordable way to eat organic high quality foods. Not everyone has the ability to buy organic. And we’re definitely not saying that you need to buy organic to be a good parent, or to make healthier food choices. Because you simply don’t.

You’ll hear us talk about eating organic food + products when it’s reasonably priced like from @rootalive. And when it’s necessary like the foods that show up on the @environmentalworkinggroup “Dirty Dozen” list that they produce each year in the spring. We use this list to budget💰where it’s necessary where fruits + vegetables have tested high for pesticide residues.

Here’s some facts about organic farming:
👉🏾free of synthetic pesticides
👉🏾has specific animal welfare requirements
👉🏾some organic produce may have more antioxidants
👉🏾organic meat/dairy may be higher in omega-3’s (healthy fats)

So here’s more dEats on what you can shop for at @rootalive:

The Açai Delight smoothie mix/bowl is what you see us using in this pic to make our berry smoothie bowl. Next up on our grocery list + we’ll shop online for is their organic beetroot powder + turmeric chai latte. You can shop from their categories: organic superfoods, organic dried fruits, organic coconut products, organic latte.

Have you tried their products? Go check them out 👉🏾@rootalive

Be well + shop smart! 🛒

#myblhwellness #consciousconsumption #supportlocal #organicfoods #holisticnutrition #eatmoreplants

My friend, Marta over at @foods_by_marta and I wer

My friend, Marta over at @foods_by_marta and I were talking today about the kids popping into work meeting calls as being such a joy these days! 😜😁

These days are definitely challenging for us all. But when we can see the joys in this season we can begin to seize opportunities that may have only existed on weekends.

Like moving together as a family.

Our living room happens to be a big open space, but if you have a coffee table, or any other furniture 🪑 in your living room area, or any other space that’s ideal to move around in, move it, lay some mats on the floor, turn on your favourite playlist + move to the forms of movement that your family will enjoy!

Let’s be calm + move our bodies✌🏾

🚨P.S. our online booking system is underway for existing + new clients to workout live w/ Anthony + develop + stay on top of their healthy habits this year. More info to come 🔜. Stay tuned.

#myblhwellness

📸: @jeremiedupont

This year you’re going to do it for you. Not fo

This year you’re going to do it for you.

Not for anyone else, but for you!

Love tennis, play outdoors.

Love the outdoors, I guarantee if you’re moving you won’t mind the cold.

Love doing things in solitude like my wife, play a workout video sesh of any movement form of your choice that you can enjoy from the comfort of your home.

Love getting together with friends/like-minded people, tag 👇🏾some friends you want to take weekly 💻 virtual exercise classes with — run by me!

More to come. Stay tune.

Be well + move your body

Anthony

📸: @jeremiedupont
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#myblhwellness #blackbusinessowner #getstrongertoday #habitandhome #nutritionist #fitmomjourney #workingonmyfitness #gymmom #activemom #strongmom #betterforit #iworkout #personaltrainer #gymbeast #training #fitnessgoals #strongbody #findyourstrong #fitfluential #fitlife #activeliving #staypositive #workouttime #youcandoit #setgoalsnotlimits #holistichealth #togetherathome #thenewnormal #stayhome #entrepreneurlifestyle

🤎🌱Another creamy chocolaty 🍫 smoothie to

🤎🌱Another creamy chocolaty 🍫 smoothie to inspire you to add wholesome foods this year to your fridge, freezer, & pantry. It’s one of the most practical things you can do to make it easier to eat a nutrient-dense rich diet.

As our friend over at @mindfullymae would say, “January is the loudest diet culture month — add foods instead of eliminating”.

Here are some foods we tend to throw together when making smoothies:

🌱fiber-rich veggies like kale, spinach, celery (not me though as I’m allergic), beets... I love that @rootalive has smoothie blends like red velvet beetroot powder & others

🌱for liquid base have unsweetened plant-base milks (almond, cashew, coconut, soya), coconut water or filter water

🌱boosters to kick up your energy like roasted whole & milled hempseeds & flaxseed from @canmarfoods & hemp hearts from @manitobaharvest. Both are rich in essential fatty acids — omega-3 and Omega-6, protein & fiber. Other boosters that you can consider are: ginger, collagen, chlorella powder, spirulina powder, chia seeds, dark cacao powder, cocoa nibs, maca root powder also from @rootalive, bee pollen

🌱frozen foods that make smoothie bowls thick & creamy: frozen banana, frozen coconut, frozen avocado @costco, berries & greens from @blenderbites

🌱nuts, pumpkin seeds, or granola for crunch on top

🌱styrian pumpkin seed protein powder from @aplussmoodees

🌱🍫chocolate for added pleasure 😁. I used @barkthins dark chocolate & pumpkin seed on this one ☝🏾

🌱pure peanut or any nut butter

🌱natural sweeteners like pure honey, dates, half a banana 🍌

🌱rolled oats or some granola bar mix from @madewithlocal. Recently I added some to another chocolatly smoothie 👉🏾 check IG Reels for that one

What are some of your go-to ingredients/whole-food products for smoothies? Let’s share and help each other to know what’s out there that we can consider.

✨Oh if you’re digging these coconut bowls from @coconutbowls like we are, use MADEBYNATURE for 10% off your orders from them.

#myblhwellness

Yay we made it to the weekend🎉! The first week

Yay we made it to the weekend🎉! The first week of the year has taught me so far that even though I achieve consistent habits and create systems that help me to succeed at prioritizing my health day to day, my external environment will always be a factor I’ll need to work within.

Remote learning for the kids, working from home, and the unequal justices & racial inequalities that’s happening in this world 🌎 are just a few things that’s brought about stress for me.

This weekend I’m going to do things I enjoy Period — working out, some binge watching on Netflix, playing with my family outdoors in the snow ❄️, going for morning jogs, connecting with my church family online for fellowship & to join our heart’s in prayer to God, & cooking some of my favourite meals that aren’t necessarily quick and convenient.

It’s really up to us to create that healthy balance. What are some things you enjoy ❤️ and want to do this weekend?👇🏾

#myblhwellness

📸: @jeremiedupont

Getting more sleep 🛌 at night has always been a

Do you want to explore and put into practice daily

Do you want to explore and put into practice daily prayer/meditation/journaling practices to help you stress less this year? I know firsthand what it’s like to have my energy drained by a busy schedule, my stress hormones ramped up, and inflammatory problems throughout my body because of high stress. I also know how effective meditation/prayer is in lightening my mental load & helping me to find a peaceful space in the midst of all the busyness.

What exactly is prayer & meditation?

👉🏾Prayer: heartfelt emotional silence or out loud conversations with the divine God
👉🏾Meditation: focused thoughts that lead to a quiet mind & focuses on deep, not shallow breathing

Prayer/meditation can look different for everyone. For me it looks like:

🙏🏾Listening to @abideisprayer 2, 5, 10, or 15 minutes meditation/prayer app daily & journaling in the early AM before the children wake up, or on my drive to see clients in the community (I’m an essential worker as a registered social worker so still going out during this lockdown/pandemic). ✨NOTE: I typically do the 15 mins option.

What makes this healthy behaviour EASY for me to do is that I’ve created a ⏰ mental PROMPT to remind me of this habit that I’m committed to doing. For example, before I step on the floor from my bed I start my @abideisprayer meditation & put my phone on airplane mode to silence all other notifications.

If for whatever reason I can’t do my meditation/prayer in the morning, putting my seatbelt on acts as another ⏰ mental PROMPT to remind me to turn on my @abideisprayer meditation in the car to listen to during my drive. ✨Note: prayer is something I also do intermittently throughout the day, especially to cry 😭 out for help or to simply say thanks & to praise 🙌🏾.

✅ A behaviour usually becomes easier to do when it’s SMALL.

✅ A behaviour usually becomes easier to do when you have a built-in PROMPT/NOTIFICATION in your day.

✅ A behaviour usually becomes easier to do when you can REPEAT it.

Did you find this post to be helpful? If so, SAVE & SHARE☝🏾with someone else who’s goal is to prioritize their health this year.

#myblhwellness

📸: @jeremiedupont

Happy New Year 🥳!! This is our first post for

Happy New Year 🥳!!

This is our first post for 2021! And this is my first day back at work since the holidays. I’m glad I had Monday off as our kids started their online learning yesterday (inhale, exhale, repeat 🤪). The plan is for them to return to their regular classrooms next week.

Hey listen, in the first month of the year everyone’s motivation tends to be at its all time high 📉 to make changes in the busy, sometimes crazy making lifestyles that we live. We’re all pumped up about achieving better outcomes in our health. Right?!

The reason for this is that:

a. we already want to,
b. since taking certain actions in 2020 we’ve experienced the benefits, &
c. we’re motivated by our context (the new year, new me momentum that’s all around us 📢).

So how do we make sure by the second week of February when our motivation starts to dwindle 📈 that we’re not one of the 80% who no longer are making changes in their lifestyle to achieve positive outcomes for themselves?

💥Make doing the behaviour you want to do EASY! It’s unlikely to become a habit if it’s hard to do. Think, easy to do not ❌ when you’re on holidays but when:

👉🏾 you’re back to work from the holidays 🙋🏾‍♀️
👉🏾 the children are back at school...

✅ A behaviour usually becomes easier to do when you can REPEAT it.

✅ A behaviour usually becomes easier to do when it’s SMALL.

In this first month of the year I’ll be sharing practical tips to make healthy behaviours easier & habit in 2021 even with a busy schedule.

Stay tune & turn 📣 on your notifications so you don’t miss a beat 😉!

Be well,

Coach Sabrina

#myblhwellness

📸: @jeremiedupont

Today is our firstborn’s 7th birthday!! We celeb

Today is our firstborn’s 7th birthday!! We celebrated today in the comfort of our home with a cake and connecting with extended family and his friends online. Our son declared this to be his best birthday EVER! Kids are more resilient than we give them credit for. Thank you our son for reminding us that we all can make the best of an imperfect situation. LOVE and happiness is all we really need, and being able to connect with his friends and cousins virtually did just that :)

Hope everyone is enjoying the holidays, and for those who are in lockdown hope you’re staying connected with your loved ones.

God bless!

#myblhwellness

📸: @jeremiedupont

I have to say that Anthony and I are probably look

I have to say that Anthony and I are probably looking forward to Christmas Day (one more sleep 😁) equal if not more than the kids hehe! And the stat holidays, && vaca days over the next week (woot woot 🎉).

It’s been a year. And the past few days have 🥾 kicked us off our routine a bit — with some nights sleeping a few hours, some days skipping a meal or two, no energy to bake wholesome goodies that we love sharing with you, and more rest days from working out/moving our bodies than we desire to have. Things that happen when life gets busier than usual.

This Christmas & the rest of the holidays for us and so many others is going to be different. But we’re thankful for the break to reset those healthy habits that help us to prioritize our own health like:

➡️ preparing delicious nutrient-dense high fibre smoothies (there’s a few of our faves in our IG GUIDE, click here @myblhwellness for easy access),

➡️ preparing delicious plant-base meals 🌱 (we can’t wait to share some of our quick go-to’s with you in the new year),

➡️ getting in those morning workouts & meditations (did I mention that Anthony will be offering online fitness classes in the new year? Stay tuned 💪🏾 , &

➡️ spending quality time with each other just kicking it & doing whatever we want to (at home though) 😜...

During this holiday find ways; however small, to take care of yourself & reset those self-nourishing habits that help you too to prioritize your health.

Wishing everyone a Merry Christmas 🎄✝️✨! Have a Happy Holiday & a Healthy 2021!

Be safe & well 🤍,
Sabrina & Anthony

#myblhwellness

📸: @jeremiedupont

How many times have you tried to transform into a

How many times have you tried to transform into a healthier person?

“New year, new me” right? If I was to do a poll of how many of you in 2021 will have a lighter workload, less hats to wear and mouths to feed, what would your response be? My point exactly. You’re likely to have the same busy lifestyle 🙋🏾‍♀️. A busy lifestyle, stress and boredom are some ways that unhealthy habits develop. And Lord knows 2020 has been a busy & stressful year.

Let your focus now and into the new year be on changing negative behaviours for ones that are healthier for you. Not about becoming a whole new person. It’s the difference between self-reflection & self-judgment. I like 😍 the person in this photo, and a lot of it has to do with the choices I’ve made this year to substitute negative behaviours with healthier ones. It’s a journey I plan to continue on.

If you’re wondering where to start, I suggest as a first step, start with awareness. This is the first stage I work through with clients in our coaching conversations. Become aware of negative habits that have slipped in over the year and particularly during this pandemic.

Ask yourself,

➡️ When does the negative habit actually happen?
➡️ How many times do I do it each day?
➡️ Where am I when I’m doing it?
➡️ What triggers the behaviour & causes it to start?

When you track these issues you will not only become aware of the behaviour, but also you can start to substitute them with healthier ones.

Did you find this post to be helpful? If so, SAVE & SHARE☝🏾with someone else who’s goal is to prioritize their health now and into 2021.

📸: @jeremiedupont

We made it to December 🏆!! [insert happy dance

We made it to December 🏆!! [insert happy dance 💃🏾]

And so have so many others in much dire situations. Hey, while giving is underrated, for some reason at this time of the year our minds tend to turn to others that are in greater need than us. We know that the need isn't just during this time of the year. But the squeeze that individuals and families are experiencing due to income-loss, poverty, and isolation that have been amplified by this pandemic, should cause us to want to give.

From our experience, giving for a good cause, even when we have unmet needs ourselves, does not leave us feeling that we did not prioritize ourselves. In fact, our soul & body has responded with a greater sense of wellness & JOY when we give!

December 1st #givingtuesday was the "opening day of the giving season" when charities, companies and individuals joined together and rallied for their favourite causes.

As we prioritize our own health and wellness, let's continue to give what we can to our local charities that continue to serve during this pandemic in providing food, masks, gift cards, and in many other ways that is helping children and families who are trying to cope with poverty & isolation.

#thejoyofgiving #givewhatyoucan #myblhwellness

It's no secret that we love baking nutrient-dense

It's no secret that we love baking nutrient-dense homemade snacks 😃. But to be honest, with this being the busiest time of the year, with Christmas shopping, decorating, ohh & the anticipation of the coming weeks of our new website launch 🎉, we haven't had the time to bake.

Thankfully, with Made with Local @madewithlocal Granola Bar Mixes we're still whipping up delicious recipes that support our immunity, and takes less than 15 minutes!

Thank you @madewithlocal for gifting us with your Granola Bar Mixes & Real Food Bars!!! They arrived just in time for the pre-holiday & pre-launch rush.

Here are some reasons MWL products have joined our fave pantry staple list:

✔️They make it easy to get into the holiday baking spirit 😃
✔️They're helping us bake nourishing snacks that always turn out, & take little time 😃
✔️They're lunch box friendly 😃
✔️They're a local Canadian company, & we love supporting local 🇨🇦 companies. This company considers the impact of their decisions on their workers, customers, suppliers, communities & the environment 😃
✔️They partner with organizations that make sure people in communities across Canada have clean, nourishing, & culturally appropriate food & address issues like racism & poverty that are at the root of food insecurity 😃

🛍 Thinking of stocking up? They're available at stores across Canada & online @madewithlocal.

#myblhwellness #madewithlocal

Just want to take a moment to toast anyone who isn

Just want to take a moment to toast anyone who isn’t coming down on themselves for not having it all together — or anyone who is realizing that they need to be gentle with themselves🥂. I see 👀 you!

There is a lot of stress that can undermine your efforts to change unwanted habits that have crept in. We all do things we don’t like or want to do. Like yesterday I ate hotdog in a bun for breakfast 👀 ha 😆! Hey I enjoyed it in the moment before my stomach started to ache...

At times we can wonder what is wrong with me? Am I depressed? Weak willed? Not doing something that we know is good for us, our family, work/business, doesn’t have to mean that something is wrong with us.

When stress levels are high we really need to encourage ourselves. We may not have control over the “thing(s)” that’s stressing us, but there are a swarm of HEALTHY behaviours that we can start to do to help us reduce stress.

Try writing them down & exploring which ones work. Some examples can include: daily walks outdoor, playing an instrument, listening to music, exercise, planting an indoor garden, meditating/prayer, doing daily affirmation exercises... Make your list long and try as many as you can one at a time. Starting with the ones you want to do and are realistic for you to do. Don’t forget to create a prompt — something to remind you. The goal is not to form several new healthy habits, but even if it’s one☝🏾that makes you feel better 😊.

What are some healthy behaviours you want to explore & put into practice to help you reduce stress? 👇🏾