1. Fibre not only helps constipation, decreases risk of heart disease and helps with hormones, but it also helps keep you all! 



Insoluble fibre should account for 25% of your daily fibre intake (dark leafy vegetables) as it can help with moving things along and are full of micronutrients! Soluble fibre (like your oatmeal) helps with regulating blood sugar & delays stomach emptying which can keep you full longer!

2. This is 10 fold. Stress can lead to decrease sleep and increased consumption of food! Cortisol (stress hormone) also impacts blood sugar levels and can contribute to inflammation & bloating in the body. Disruptions in hormones in general can impact the how easily you hold onto fat tissue as well as impact hunger neurotransmitters. 

3. Proper fasting helps with decreasing the amount of food that is consumed and trains your body to utilize the food you take in more efficiently. The duration of your fast and how to break your feast properly are just as important as the fast itself. Fasting for 2-3 hours between meals is also important.

4. Insulin receptors can be enhanced through use of Naturopathic Therapeutic tools such as specific vitamins and addressing cortisol levels in the body. Reducing inflammation in the body through tools like removing high hypoallergenic foods may impact insulin receptors and bloating.

5. “If you look good, you feel good” Implementing strategies like getting ready for work (even if its only your upper half) around the same time you would regularly can put you in a more productive mindset. This becomes a snow ball affect to be more positive and productive. Wear what you would regular gong to the gym - proper work out shoes, supportive gear. Change into your gym clothes when its exercise time! Try not to lounge inn your pyjamas all day!

6. Plan ahead - meals, scheduled work outs, grocery list, protecting yourself & staying safe. This will help with point number 2! It will help decrease stress as well as how to adapt to changing schedules. 

7. Routine - it is the perfect time to schedule the routine you want. Do you prefer to work out mid-day? Keep your morning or evening routine? - there are no excuses now. 

8. Know your Macros - Having the proper portions of fat, carbohydrates and protein for your body is just as important as exercising!

9. Accountability to move everyday - whether it is a zoom community from your local gym, a friend, an app, checking in with your Naturopathic Doctor, I challenge you to move for 20 minutes everyday! If you are dealing with pain and mobility issues, consult with a RMT, Physio, Chiropractor to provide you with proper stretches to help overcome the obstacle of pain. Naturopathic Doctors can also provide you with a supplementation protocol for muscle recovery.

10. Listen to your body! You know your body best. If you’re anxious or have a break down, acknowledge and be kind. If you are experiencing indigestion or gut symptoms, address your gut, if your muscles are sore from the day before - do a yoga stretch as your accountability to move over a HIIT training. Are you feeling lack of energy? Stiffness moving? You may be deficient in a vitamin or need to address an underlying process that Naturopathic Doctors can help with.