When did you start taking your fitness seriously?
“I started taking fitness seriously when I was 16. I wanted to get bigger and stronger and I knew what I had to do to make it happen.”
What’s one thing that motivates you to workout?
“Honestly I don’t really look for motivation anywhere anymore, working out is just part of my day and my routine. I feel like I have to be there. When I don’t go I feel like I’m missing out. If I had to pick something that motivates me I guess I would say my own personal ambitions to become “more”.”
What’s something you wish you knew before you started working out?
“I wish I knew how important working out was. I wish I knew how much of a positive impact it would have on my body, my mind, and my overall quality of life.”
How has the pandemic been for your health and fitness?
“The pandemic has been a challenge for sure. At first it was a detriment to my fitness, because my whole routine was thrown off. But after some time I shifted gears into more of a diet focused fitness plan and it really changed the game for me. I have never had my diet dialed in so well in my life.”
Name your 5 favorite sources of protein or name 5 of your favorite exercises?
“My favorite sources of protein are, whey, protein bars, chicken, beef, and eggs.”
How do you personally live an active and healthy lifestyle?
“I live an active lifestyle by going to the gym every day and spending free time outside going for walks or longboarding. When I have days off I enjoy hiking as well. Anything to get up and moving. It makes me feel alive.”
What do you think about fad diets?
“Fad diets come and go. They are rarely sustainable and ultimately lead to negative outcomes. People often look for “quick fixes” and look for diets that will get them reaching their goal in 30 days; but their goal shouldn’t last for only 30 days, they should last a lifetime. Not to mention, our mental health is just as important as our physical health. Fad diets can lead to anxiety over food, make people feel guilty and can affect mental health. Secondly, fad diets can lead to malnutrition in extreme cases. Behavior change and working on small to moderate changes in our routine will ensure sustainability.”
Are there any foods that you would recommend not be eaten?
“I don’t believe there are “good” or “bad” foods. Labelling food as good or bad can lead to food anxiety or disordered eating. Instead, we should learn about what food does for our body and make healthy choices that make us feel our best. Everything in moderation.”
Name your 5 favorite sources of protein or name 5 of your favorite exercises?
“Variety is key. I eat mostly plant-based, but I enjoy including everything during the week to maintain healthy nutrient intakes.”
-Tofu: Complete plant-based protein
-Legumes + grains: When combined, makes a complete protein
-Salmon: 2-3 times a week for omega 3’s (healthy fats)
-Greek yogurt: Probiotics and high protein
-Chicken breast: Very high protein and low in animal fat
How has the pandemic been for your health and fitness?
“My habits have definitely changed in the pandemic. I find myself becoming more creative with workouts and spending much more time being active outdoors. Before, I would try and train in the gym 4-6 times a week. Now, I have a new love for bike riding, running and hiking more often. Not to mention, these activities are things I enjoy more. Therefore, the pandemic has its positives!”
What’s the best piece of nutritional advice that you can give?
“Our bodies are so smart. It tells us when we are hungry, when we are full, and it knows exactly how to process the things we consume. We are so complex on the inside, that we shouldn’t make food seem so complex on the outside. Everyone may have a different need when it comes to “health.” I focus on helping individuals overcome food grievances, restriction, and apprehension. These obstacles change from person to person. So, there’s never one approach that works for everyone, because we all have special hurdles. The ultimate method to having a healthy relationship with food, is feeling our best with the food we eat. Everybody is different!”
What’s your experience with being physically active?
“A healthy level of physical activity is an integral part of my daily life. Ultimately, my level of physical activity greatly impacts my overall quality of life. Physical activity has helped me in many ways beyond the physical benefits; it has improved my mental health, opened gateways for careers and relationships, and has taught me many values that I now embody and pass on to future athletes.”
What’s one thing that your coach has told you that you still live by to this day?
“One thing that I learned from my coach and still live by to this day is the ability to drop everything else that is going on in my life when I step on the hardwood. This skill has helped me rise above many occasions and I’ve learned to apply it beyond physical activity. It has taught me to “lock in” and not worry about external factors that are going on outside of whatever it is that I have to do.”
Any advice to athletes in the northern territories who are trying to get noticed?
“Seek help at every step. It doesn’t have to be a lonely path to the top. There are many individuals/organizations who can help you achieve your goals and aspirations. Don’t be afraid to ask for help, it’s a sign of strength not weakness.”
How has the pandemic been for your health and fitness?
“As someone who relies on training/coaching athletes as my major form of physical activity, my fitness level has been heavily affected by the Covid-19 pandemic. The limited access to indoor facilities over the winter season was detrimental to my physical health. However, I was able to find other ways of using small spaces at home for at-home exercises and now that it’s warming up again, I’m excited to participate in some outdoor activities for the summer!”
Name your 5 favorite sources of protein or name 5 of your favorite exercises?
“My main sources of protein are different forms of soy, grains, chickpeas, nutritional yeast, and nuts and seeds. My only exercise to advise to all athletes regardless of sport is to skip rope. It’s an all-around exercise that will improve strength, agility, balance, bounce, coordination, and stamina.”
How do you personally live an active and healthy lifestyle?
“I try and find activities that I enjoy doing and that are accessible and affordable. Personally, I keep active by doing individual exercises (skipping rope, working out, etc.), participating in group activities (skating, hiking, frisbee, etc.), and by training/coaching basketball athletes 3-5 times a week.”
Why did you get into the field of health and physical education?
“I was very active growing up. Sports teams and phys. Ed was my favourite class. I found it to be something I actually enjoyed and liked to learn about. I wanted to be in a field that drove me most growing up. One about health and physical education.”
Why is physical activity important?
“For strength, physical health, and mental health.”
What advice do you have for someone who’s looking into getting more physically active?
“It’s not easy getting into it, trust me I know. But it’s worth it. Becoming physically active is so important to your health but most importantly for a better quality of life.”
How has the pandemic been for your health and fitness?
“Both took a hit at first. I felt myself struggling more with waking up and just feeling good overall when the pandemic first started. One day I went on a run with my dad and I realized that I missed physical activity. So after the second lockdown my health and fitness have been doing so much better.”
Name your 5 favorite sources of protein or name 5 of your favorite exercises?
1. Spin
2. Hip thrusts
3. Decline leg press
4. Deadlift
5. Boxing
How do you personally live an active and healthy lifestyle?
“Personally, I find ways to enjoy it. Whether that is from a playlist, being active with friends, or trying something new, I find a way to make it fun for me. For a healthy lifestyle, and I guess active too, being in a Health and Physical Education program helps a lot. I’m always learning about what I can do better and what I can do to help others do better when it comes to an active and healthy lifestyle.”
In your opinion what’s the best way to lose body fat?
“There isn’t a best way – as long as you are in a caloric deficit you will lose weight. It’s all about energy balance.”
In your opinion at what age should someone start working out and why?
“If my parents didn’t believe in the myth that lifting weights stunts growth, I would’ve started in middle school. There is no scientific evidence that shows that lifting stunts growth. If there is, please send the paper my way!”
How did you get into personal fitness training?
“I was always on and off the gym since high school. I played basketball and soccer so I used the gym to help develop my skills on the court or the pitch. Only been religiously going for 3 years; got consistent because I got my heart broken haha then I just ended up loving the process of training. Did a lil bodybuilding then for a bit then power lifting and right now I’m a competitive weightlifter.”
How has the pandemic been for your health and fitness?
“It wasn’t that bad at the beginning. Did some home workouts, read a couple books, played with my pup. Then I got into a slump for a bit until Yellowknife started opening up and I was able to train myself and clients.”
Name your 5 favorite sources of protein or name 5 of your favorite exercises?
“Snatch, clean, jerk, back squat, deadlift.”
How do you personally live an active and healthy lifestyle?
“I train 5 times a week. Training is about 2.5-3 hours depending on my program. Nutrition wise, I usually follow my macros and calories through apps.”
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