What to Consume Before, During, and After Your Workouts


If you are serious about seeing results, then you need to know the best things to consume before, during, and especially after your workout to make optimal change.

“abs are made in the gym, but shown in the kitchen.”

Below I delve into the details as to why this saying holds truth:

What you need before or after a bootcamp or strength and conditioning workout:
Pre-workout nutrition improves your ability to train a little harder and a little longer, effectively increasing the volume of your training. You should eat your pre-workout meal at least 90 minutes before exercise. Post-workout nutrition is just as important because it helps your body recover faster and generates muscle tone in order to improve your physique.

To make sure your efforts at the gym aren’t going to waste, you must consume a pre and post workout meal containing protein and carbohydrates:

1. Protein: It’s not just for the body-building pros; this nutrient is important for anyone who wants to maintain a healthy body. You need protein for your blood cells, which bring nutrients and oxygen to your muscles and help minimize muscle damage during your workouts. When you exercise, you are effectively tearing and breaking muscle fibres apart, which then need to be repaired by the body through protein intake. Protein also encourages the growth of muscles – the more muscle you gain, the faster your metabolism gets, which results in greater fat loss. The protein powder we supply is by Progressive and is by far one of the cleanest whey and vegan protein powders out on the market.

2. Carbs: consuming carbohydrates before a workout helps give us the needed energy to power through our workouts (because fainting in the middle of class is no fun). Carbs are also necessary during the post-workout period in order to replace muscle glycogen (the storage form of carbohydrates) and improve recovery. Like a sponge, we draw in all that glycogen much more easily immediately after a training session. (This is why the smoothies we have at the Fuel Bar contain fruits! Fruits are a carb source needed to provide us with energy and help us recover).

Nutrient Timing:
If you are serious about wanting to get stronger, shed fat, and build muscle, it’s important to consume protein and carbs within 30-45 minutes after your workout. For general health, timing is not as important; however, the longer you wait to eat, the hungrier you get, and the more likely you will overeat or choose unhealthy foods. Smoothies offer a faster method of delivering protein and carbohydrates to the muscle, which betters your chances for muscle building and recovery.

Supplements during your workouts (AKA Intra Workout):
BCAAs – is an acronym for Branched-Chain Amino Acids, which form a class of essential amino acids. Amino acids bond together to make long chains, and that’s what we call a protein! The reason why certain amino acids are called “essential” is because our bodies cannot manufacture them so they must be consumed through our diet.

When we talk about BCAAs, we are referring to three amino acids in particular: Leucine, Isoleucine, and Valine. These key players help prevent muscle breakdown and promote recovery and muscle gains, as well as enhance your endurance. When you consume BCAAs in supplement form, they require no digestion, and are rapidly absorbed into the bloodstream, reducing markers of muscle damage and soreness, as well as accelerating the recovery of muscle function. This is an ideal supplement to take if you are routinely lifting weights and want that hard work to pay off!

We carry Precision BCAA which provides 7 grams of pure pharmaceutical grade branched chain amino acids in every scoop. It contains an ideal 2:1:1 ratio of L-Leucine, L-Isoleucine and L-Valine to help you maximize fat loss and speed up muscle gain.

How to use it? Add one scoop of BCAAs into your workout drink per hour of training. We offer 2 tasty flavours that can be mixed into your water bottle (use at least 20 oz of water for best flavour).

Pre workout supplements for an energy boost:
It comes as no surprise to me that every client I work with is deficient in many nutrients. When you are not consuming a variety of foods, eating non-organic, or not eating enough, odds are you are missing out on important vitamins and minerals needed to help your body function at it’s full potential. You experience symptoms like feeling lethargic, foggy headed, scattered, hormonal issues, blood sugar swings, etc. This is the reason I chose Progressive’s VegeGreens powder because each small scoop provides the nutrient equivalent of 6 to 8 servings of fresh vegetables! This supplement helps to increase energy, renew mental clarity, cleanse the body, strengthen immunity, and support the heart, liver and digestive health.

Progressive’s PhytoBerry supplement is specifically designed to offer the equivalent nutrient content of 6 to 8 servings of fresh fruit! Helping to boost energy levels, balance blood sugar, enhance brain function and improve digestive function.

How to use it? Mix a scoop into a bottle of water (at least 16oz) and sip at least 30 min before your workout for a natural boost of energy. I also recommend these to clients who struggle with meeting their fruit and vegetable intake.

And there you have it! Train hard, eat smart, and watch your body transform.

If you are looking for more customized nutrition and advice, be sure to book a consultation with me. And if you are looking for more nutrition related resources and inspiration, follow me on instagram for frequent tips.

Top Strategies to Boost Your Metabolism


You may recall those times when you used to be able to bounce back from a vacation full of margaritas and buffets, or maybe you’ve recently noticed a few pounds creeping up even though you have been eating and exercising the same amount for years. Suddenly, you clue in that maybe it’s your metabolism slowing down on you. Let's take a look at why it isn't cranking as good as it should, and solutions to help fire it up.

Firstly, what is metabolism?
It’s the way your body converts everything you eat and drink into energy – the stuff that fuels every single thing you do, from breathing to blinking to growing your hair and so on.

Your metabolic rate is influenced by many factors, including age, gender, muscle-to-fat ratio, amount of physical activity, and hormone function.

When someone says they have a slow metabolism, what they actually mean is that they have a low basal metabolic rate (BMR). BMR is the minimum amount of calories you eat each day that are spent just keeping you alive and providing the basic energy you need to live.

Even if you were to lay in bed all day, you would still need these calories to support your basic body functions. Which leads me to my first strategy on how to boost your metabolism:

When you eat less than your body’s minimum caloric requirement, your body slams the brakes on your metabolism. It also begins to break down valuable calorie-burning muscle tissue for energy.

To figure out your “basement” calories (your BMR) use this calculator. From there, when you add your activity level you can make a more realistic guess of your Total Daily Energy Expenditure, or TDEE. This reflects the entire amount of calories your body burns during a given day when you're sleeping, ingesting and digesting food, working, and exercising.

There are many other factors that come with determining your calorie target, however, and working with a qualified healthcare practitioner can be useful in determining the least restrictive, calorically-appropriate program possible.

Your thyroid is a butterfly-shaped gland located in your neck. It acts as a metabolic thermostat by releasing hormones that work to control your body's temperature and the rate that your body burns calories. When you under eat (typically 25% less than your basement calories) your thyroid takes note by slowing down. When your thyroid gland is healthy and functioning properly, your metabolism will be soaring. If your thyroid's function is impaired, the metabolic rate slows down and this leads to weight gain.

At your next check up, as your doctor for a complete thyroid test. An optimal TSH level should be less than 2.0, not the currently accepted 4.7 reported by most labs. T3 and T4 should be in the middle of your lab's reference range, and your thyroid antibodies should be negative. It is worth checking rT3 if there are obvious symptoms suggesting an impaired thyroid.

Almost dozing off in line at Starbuck’s isn’t the only downside of not catching enough zzz's. Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism.

When you're exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories, so your metabolism is automatically lowered.

Some tips on better sleep: Schedule your workouts earlier in the day (exercising within two to three hours of bedtime can sabotage your body's urge to sleep). Try soaking in a hot bath and sleep in a cool room. Wear a sleeping mask or use blackout curtains to encourage melatonin production (the sleep hormone). Make sure electronics are put away at least 1-2 hours before bedtime in another room as this can disturb sleep.

Your liver is a 3lb organ that sits behind your right rib cage and it’s where the metabolism of carbohydrate, fat, and protein takes place. A healthy liver will help you burn and discard excess fat; a compromised one will slow down that process. Regularly consume liver-loving foods like beets, cruciferous vegetables like broccoli and brussels sprouts, leafy greens, lemons, garlic, and green tea or matcha. Consider taking milk thistle, an herb that detoxifies and supports the liver.

When fat loss is your goal, your diet should be heavy in foods with a high thermic effect (the energy used to digest food). Protein has a thermic effect upward to five times greater than carbohydrates or fat. So be sure to include fibrous vegetables and lean proteins. Lean protein foods like chicken breast, fish and egg whites have the highest thermic effect of all. Fibre from vegetables helps to lower blood sugar and insulin, stimulate digestion, as well as bind fat and cholesterol. Add 2 tbsp of ground chia or ground flax in your meals or smoothies to further boost fibre intake.

In regard to protein consumption, if you're within the normal ranges for body composition and you are training regularly, one gram of protein per pound of body weight is a good formula to calculate your daily protein requirement.

When you're young, muscle mass stores up energy, preventing weight gain. However, with age, we lose that muscle, which gives way to more body fat. By the time you hit 40, your metabolism starts to slow down 5% every decade, making weight loss particularly challenging.

By strength-training just a couple of times a week for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age, says Gary Hunter, PhD, a professor of human studies at the University of Alabama at Birmingham.

Muscle requires more energy than fat, so it makes sense that increasing your muscle % will as a result increase your BMR. Take it up a notch by including High-intensity interval training (HIIT) within your week to help you burn even more fat and increase your metabolism.

Metabolism Boosting Matcha Latte


Coconut oil is a great source of medium-chain fats which are easily digested then sent directly to your liver, where they have a thermogenic effect which can help adjust your metabolism. Matcha tea is powdered green tea leaves which offers a mega dose of antioxidants that have been found to help increase metabolic rate. (Matcha contains caffeine so avoid consuming it after 2pm)

1/2 cup (125ml) unsweetened almond or coconut milk
1.5 tsp (7g) coconut oil (or MCT oil)
1 cup (250ml) boiling water
1 tsp matcha powder
option to sweeten with a few drops of stevia or 1tsp of maple syrup, coconut nectar, or raw honey

How to:
place all ingredients in a blender and blend until frothy.
We offer on-site body composition testing (book by emailing getfit@fitfactoryfitness.com) which provides you with a detailed analysis of your body including muscle and fat %, BMI, and BMR (also called resting metabolism), and measurements.

Book a consulation with our in-house nutritionist Maya Eid to help you achieve your fitness goals in time for summer.

Looking for accountability? Join Maya’s Fit & Healthy Membership! Reach your goals faster and learn how to build healthy habits with confidence and ease.

Spring Kickstart Challenge


This 30 day challenge is designed to help you:
  • Shed excess fat
  • Cleanse your body
  • Boost your energy to power through your day & workouts
  • Heal digestive system complaints
  • Improve bowel function
  • Ramp up metabolism

What you will receive:

Delicious Spring-inspired easy-to-follow meal
plan, free of refined sugars, dairy & gluten

Grocery list with key foods & supplements
& step-by-step eating guide

1 before & 1 after body composition test

Accountability, motivation & support
within a private Facebook group

King West Location
Sunday April 3rd, 3:30-4:30pm


"Here's what a 3 week cleanse did for me. Thanks to Maya, our Nutritionist and the wonderful team at Fit Factory, I was able to achieve outcomes that normally take me months to feel & see. I may have lost an 1" and almost 5% body fat but I gained so much more. Holistic nutrition taught me how to regulate my system as a whole from clean eating habits, to sleep and self care regimen, and the balance between work and leisure. It's all about nourishing your body, mind and soul!"
- Lisa A. 21 Day Reboot Winner

Join now for $149
Team up with a friend for $258 & save $20 each!


7 Reasons You’re Not Losing Weight

(that have little to do with diet and exercise)


I think it goes without saying that the collective understanding on how to lose weight is to exercise, eat your vegetables, and avoid junk food, right?

Ok, but hang on… if it were that easy, wouldn’t all of us be beach body ready whenever we wanted?

Truthfully, that’s because it’s not so simple. The age old strategy of eat less, exercise more, calories in and calories out are behind the times.

Extra weight is the “teacher” and it’s asking us take a closer look and listen. Here are some of the reasons that are stopping many of us from reaching our fitness goals that goes beyond the food on our plate:

1. Metabolic issues: years of caloric restriction, and yo-yo dieting can force the body to slow down and make losing weight much more difficult. There are ways of reversing the damage. Start by reducing sugar intake, and increasing fats from olives, avocados, eggs, fish, nuts and seeds.

2. Environmental toxins: Chemicals in our everyday products have been linked to obesity, particularly the endocrine-disrupting chemicals (EDCs), which include bisphenol A (BPA) and phthalates, found especially in plastics and personal care products. Switch to glass or stainless steel water bottles, and choose only natural beauty care products, and organic foods whenever possible, including grass-fed, hormone-free meats.

3. Poor gut health: Experts have established a close relationship between the gut microbiome (aka the environment of bacteria in your insides), obesity, and insulin resistance, with hopes that further understanding will help fight this epidemic. Avoid artificial sweeteners and processed foods, consider taking high-quality probiotic supplements and consume probiotic rich foods like sauerkraut and kimchi to help support the good bacteria in your gut.

4. Lack of sleep: The authors in this study found that compared with individuals who slept seven to nine hours per night, individuals who got six or fewer hours of shuteye were more likely to be obese and have abdominal obesity. Work on establishing a night time routine, electronics-free. Reading a book and a warm bath and dimming your lights helps your body begin to unwind.

5. Use of prescription drugs: Weight gain is, among others, one of the side effects of many prescription drugs. In fact, up to one-quarter of people who take antidepressants gain at least 10 pounds. Other drugs that may contribute to weight gain include beta-blockers, corticosteroids, diabetes medications, and mood stabilizers. Talk to your health care provider about alternatives to prescription antidepressants you may be taking.

6. Chronic stress and cortisol: Stress from your relationship, work, job, family, negative thinking, etc plays a toll on your health and raises your cortisol levels (your stress hormone) causing your body to increase your appetite and hold on to fat. Practice stress management techniques like deep breathing, yoga, tai chi, or meditation.

7. Emotional factors: similar to reason 6, locked in anger, grief, depression, betrayal, lack of forgiveness, etc, causes your body to hold on to excess weight. Consider working with a therapist to help identify and break free from any negative emotions that are holding you back.

As you can see, it’s about having our mental, physical, hormonal, sexual, and digestive systems working in harmony.

I’ve worked with a number of clients to help get to the root cause of their symptoms, and after establishing a custom nutrition and lifestyle coaching program with me, their weight loss efforts became almost effortless the longer they stuck to my program.

And maybe you aren’t trying to lose weight, but building muscle or losing the last little bit of stubborn fat may be the challenge. All of these are a call for investigation by a Certified Nutritionist to help discover the solution.

Invest in a nutritional package with me and let’s work together to help you achieve your fitness goals for good.

There's still time to sign up for the Fit & Healthy Membership! Reach your goals faster and learn how to build healthy habits with confidence and ease.

Fit + Healthy Nutrition Membership

Fit + Healthy Nutrition Membership

Are you tired of feeling guilty and confused about your food choices, falling off the so-called wagon over and over, and not getting the results you want?

I see this happen many times when people adopt a healthy lifestyle with the greatest intentions, but with zero nutritional guidance and support.

This is why I developed Fit Factory’s Fit & Healthy Nutrition Membership. This membership is specifically designed to help you stay on track and build healthy habits with confidence and ease, and have ME as your accountability and nutrition coach. Win Win, right?

This is an on-going coaching and educational program that encompasses what it truly means to live a healthy, hot, and holistic lifestyle. And I’m here to help you get there.

Here’s what you get when you sign up...

• Weekly motivational newsletters which include:
Health theme of the month (digestion, hormones, skin and hair health, stress management, sleep, etc). Continuing education articles, mini challenge of the week, and Maya approved recipe of the week.

• Online accountability:
Access to privately share your progress photos and food journals with Maya’s feedback to help you track your progress and avoid plateau.

• Featured Recipe of the Month:

Delicious and always easy to prepare nutritious recipes created by Maya to always keep you inspired.

• Portion Control and Stock-It Guide:
Know what items to stock in your fridge, pantry, and freezer, and also receive Maya's handy portion control guide.

• Private Facebook Group Access:

Exclusive chats with Maya and the F&H members via Private Facebook Group to help keep the motivation and accountability game strong.

• Ask Maya Series:

Maya will answer your questions and then compile them in a Q+A video or newsletter at the end of each month so that the F&H community can benefit from the knowledge.

• Discounts:

On all of Maya’s workshops and lectures.

Open to Fit Factory members and non members. Get your colleagues, family and friends on board and earn $5 credit to go towards your next month of membership for every person you refer!

Fit & Healthy Nutrition Membership Monthly Fee: $19.99 + tax


First newsletter goes out Sunday March 6! SIGN UP now so you don't miss it!

21 Day New Year Reboot Challenge


Oh, the holidays. A time where we test the elasticity of our stomachs and our tolerance to alcohol (and family members). As much as we had a blast gathering around with our loved ones as we feasted around the clock, what's done is done and the New Year is our time to move forward and give our bodies a rest from the over indulgences. The aftermath of the festive season may have left you feeling bloated, tired, and with several unwanted pounds. If you are feeling like you want to scrub out your insides and clean up your diet, a nutritionist-tested detox is the best solution to reset your body by eliminating all the built up toxins.

But what are toxins anyway?
A toxin is a chemical or poison that is known to have harmful effects on the body. Toxins can come from additives in our food, pesticides on our produce, toxic contaminants in our water, chemicals found in household products, and toxic compounds from environmental pollution.

Sometimes we willingly expose ourselves to even more toxins like alcohol, cigarette smoke, sugar, and junk food. Good news is that our bodies are specifically designed to remove those toxins through organs like the liver and kidneys and eliminate them in the form of sweat, urine, and feces. However, the unfortunate news is that because of lifestyle, food, and environmental burdens in our modern society, our bodies have trouble keeping up with this bombardment of daily toxic exposure. This is where signs and symptoms in our bodies reveal themselves, which can include:

  • trouble losing weight
  • brain fog
  • unexplained exhaustion
  • insomnia
  • unexplained headaches
  • mood swings
  • bad body odour
  • constipation
  • muscle aches and pains
  • skin reactions or allergies
  • depression
  • reduced libido
  • sensitivity to scents
  • indigestion/bloating

This 3-week challenge is designed to help you:

  • eliminate cravings
  • detoxify your body from all the excess sugar, carbs, and alcohol
  • shed the holiday pounds... and then some!
  • increase energy
  • improve performance in your workouts
  • improve your sleep
  • heal digestive system complaints
  • improve bowel function
  • ramp up metabolism

What you will receive:

  • Recipe meal plan to follow for the 21 days. Simple for anybody to prepare, even with very little experience! These are nutrient dense meals created to continually cleanse and regenerate your body, and keep you feeling fuller for longer.
  • Grocery List of approved foods (free from dairy, gluten, and sugar)
  • A list of key foods and supplements to further aid in cleansing your body
  • A step-by-step guide that explains what foods to eat, when to eat, and how much to eat in order to cleanse your body and encourage fat loss, all while retaining your hard-earned muscles.
  • Tips on how to avoid reintroducing toxins in your body
  • Educational handouts to explain why certain foods and techniques are being used in this program so that you not only follow it, but you understand it.
  • Live Webinar/Q+A session where I share my tips on how to build solid eating habits in order to stay on track on this challenge and beyond, how to build a better relationship with food, plus tips on how to make quick meals in a pinch!
  • Accountability, Motivation and Support from unlimited access to my private Facebook group community. This is where you can ask me ANY of your health and nutrition related questions 24/7. Share your wins and struggles with like-minded members.
  • Prize giveaway for the ultimate transformation: 30 minute consultation with Maya Eid!

A quick word on other detox programs:
Detox programs usually recommend diet plans with less emphasis on protein foods. They encourage raw fruits, raw vegetables, high fibre whole grains, nuts, seeds, or trendy juice cleanses. However, the function of proteins in our body is to repair, renew, and improve immune function. Therefore it would be counter productive to deny our bodies of protein when we need to heal it by detoxing. Within my program, I encourage protein in the meal plans in order for you to achieve the greatest results! This program can be adjusted for vegans/vegetarians.

More benefits from my challenge:
At the end of these 21 days you will feel lighter and more empowered to continue on this healthy lifestyle, where day-to-day food decisions don't overwhelm you. You will know exactly how to put together a healthy meal that helps to continually nourish and cleanse your body because you have been guided for 21 days so that in the end you can finally feel confident with your food choices and eating habits.

"Maya was great in getting me back on track to a healthy lifestyle. Her approach is not focused on dieting but rather finding a sustainable eating lifestyle. My experience working with Maya completely exceeded my expectation, so if you are looking to change your life, health and glow from inside out, then you must go to Maya."

"Not only have I shredded 8 pounds without counting a calorie, I’ve developed a new appreciation of food and the importance of putting the right fuel into my body. I’ve really enjoyed working with Maya because changing my eating hasn’t been “going a diet” but a lifestyle change that I will continue to pursue. Maya’s directions of meals and snacks are easy to make and convenient for my very busy lifestyle."

"At the time I was following the meal plans you would find in men's health magazines but they left me feeling hungry and I felt like I lacked the fuel to push myself to the next level. That's when I went to Maya, she helped me correct some misconceptions I had on which foods were good for maintaining intense workouts. She even gave me advice on how to prepare myself for upcoming obstacle races. My experience with Maya was phenomenal."

Are you ready to make the move towards a clean 2016? Get the 21 Day New Year Reboot Challenge for only $77 ($67 for members) A value of $192!! REGISTER NOW so you don't miss out on this transformational journey!

I am 100% confident that you will get incredible results! And I look forward to personally supporting you towards increased energy, improved digestion, and a leaner you!!

How to Naturally Cure a Hangover (plus how to avoid one in the first place)


Most of us have been there, one drink turns into a couple, a couple turn into several, several turn into spitting up on the side of the street in a taxi cab.

Oh joy…

And even a couple drinks are enough for some people to experience interrupted sleep, and feel out of sorts the next day.

But before I get into the cures for hangovers, how does alcohol cause a hangover anyway?

You see, when the alcohol in your liver is broken down, it converts to acetaldehyde before it converts to acetate (products of alcohol metabolism), and it is the acetaldehyde that gives you a hangover, suppresses your immune system, fries your liver, and wrinkles your skin. Another round of shots, anyone?

Below are my top tips on how to help yourself enter the New Year more, um, gracefully:

Pre-drinking tips:

• Ensure you have eaten a healthy, balanced meal an hour ahead (containing carbs, fats, and protein).

• Take a B-Complex throughout the day.
• Add-on for better results: Take NAC (at least 200 milligrams) 30 minutes before you drink to help lessen the alcohol's toxic effects (take a B-complex, or specifically B1 with NAC to increase efficacy).

During drinking: 

• Drink a glass of water immediately after each serving of an alcoholic beverage throughout the night.
• Add-on for better results: Take one capsule of Vitamin C with Bioflavonoids before each drink. You may or may not be questioned amongst the social setting.

After drinking:
• Another B-complex supplement and NAC.
• Hydrate with a lot of water. Like, A LOT.
• When you get back home after drinking, immediately eat a nutrient dense meal. Even though that late night Chinese restaurant appears to be a good idea at the time, all that greasy food will only make you feel worse in the morning. Here's an example: organic olive oil drizzled over spinach (for antioxidants), a source of protein (preferably fish for inflammation-fighting omega3s), and a carb like sprouted whole grain toast (offers vitamin C and Bs) or a medium baked potato (for potassium).
• Drink a glass of coconut water with 1/4-1/2 tsp of quality sea salt to replace electrolytes.
• Add-on for better results: 4 capsules of Activated Charcoal

The next morning:
• Another B-complex supplement
• If you feel nauseous drink ginger tea
• Mop up left-over toxins by eating eggs. They contain large amounts of cysteine, the substance that reduces acetaldehyde toxicity. Pair that with miso soup or bone broth for the ultimate replenishment.
• Plant based hangover breakfasts: 

- Oatmeal with coconut oil, sliced banana, and a pinch of sea salt. 

- Hangover Smoothie: 1 banana, 1/2 cup fresh or frozen blueberries, 2 cups of loosely packed leafy greens, 1 cup plain coconut yogurt (or organic dairy), 1 cup coconut water, a pinch of sea salt, and 2-3 ice cubes.
• And you probably guessed it… water with fresh lemon juice throughout the day to help with detoxification.

Hope these tips help! And please share below what has worked for you! Sending you all my best wishes to you and your loved ones for a safe and happy New Year!

PS: Looking to shed the Holiday pounds? Stay tuned for January 11 where I'll be launching an exciting new Cleanse Program for all of you amazing members to join in on! More details to come next week ;) Let's kick off the New Year lighter, healthier, and happier!

Looking for one-on-one coaching? Book a nutritional consultation with In-House Holistic Nutritionist, Maya Eid to get started!



Cravings frequently signal a need for specific nutrients. Generally, if you are consuming whole food meals that contain vegetables, protein, and healthy fats, then cravings are usually kept at bay.
Besides eating well balanced, nutrient-dense meals, here are more ways to combat cravings:

• Drink more water! Sometimes we mistaken thirst for hunger. 
• Don’t skip breakfast! Start your morning with protein and fat to stabilize blood sugar levels
• Consume fibre, protein, and good fat at every meal
• Notice if your meal contains all ‘6 tastes’ to keep you satisfied
• Be prepared. Always have healthy snacks on hand in between meals
• Use spices like cinnamon, ginger, and nutmeg to enhance the flavour of your food and balance blood sugar levels
• Steer clear of tip toeing into the vicious carb/sugar vortex in the first place by avoiding white, refined food like pastas, breads, and white rice because they will cause a quick spike in blood sugar, leading you to crave sweets and more refined foods!

Here are some cravings I hear most often from my clients and the foods I suggest they combat them with:

Craving chocolate? This can be a deficiency of magnesium, b-vitamins, chromium, and/or essential fatty acids

Troubleshoot it with: dark leafy greens, pumpkin seeds, mackerel, beans, lentils, brown rice, avocado, or make a Creamy Chocolate Banana Smoothie: 2 tsp raw cacao, 1 cup almond milk, ¼ avocado, 1 small ripe banana, 1 tsp almond butter, 1 pitted medjool date

Craving salty foods? It could be an indication you have a mineral imbalance and that you actually are lacking in enough sodium. Also you are not hydrating enough!

Troubleshoot it with: sea vegetables like nori, kelp, dulse. I sneak 1 tsp of this into my smoothies. Stay away from table salt which is stripped away of its minerals, instead sprinkle celtic sea salt, himalayan pink salt at every meal. And get in some of that good ol’ H2O!

Craving bread? It could mean you are not getting enough amino acids.
Amino acids are the building blocks of protein. One amino acid in particular,tryptophan, is needed to synthesize the mood-regulating brain chemical (serotonin) that can be lacking in the diet.

Troubleshoot it by: upping your protein, consuming quinoa, nuts, fish, and tryptophan containing foods like turkey, eggs, cashews, walnuts, and bananas.

Craving sugar? Your body really wants glucose.
Your body needs some glucose to keep your blood sugar levels stable.

Troubleshoot it with: fruits like apples, pears, berries, and starchy carbohydrates like sweet potatoes, squash, plantains, grains, legumes

Craving pizza, cheese and fried foods? You are probably not consuming enough healthy fats.

We need fat! It helps fuel our brain to keep us sharp and focused, and improves our mood! It’s also needed to boost immunity, and send signals to our glands to produce hormones. Also, consumption of fat during a meal actually helps you feel full since it’s slow to digest. Another bonus? Eating fat actually helps you lose excess fat from your body!

Troubleshoot it with: avocados, coconut oil, ghee, butter, almonds, walnuts, olive oil, salmon, flax seeds. NOTE: Craving cheese is also a sign of calcium or vitamin D deficiency - load up on leafy greens and un-hulled sesame seeds, fish, and eggs

Craving Coffee? You’re body is just looking for energy!

Besides the fact that coffee contains an addictive chemical in it (caffeine), take notice that maybe it’s the sugar you are craving that you put into it. Regardless if you enjoy it black or not, your body is looking for energy. But since coffee is a stimulant, it ends up depleting some of your body’s mineral stores, making you end up feeling worn out later on in the day. 

Troubleshoot it by: opting for a green smoothie, green tea, raw honey or stevia sweetened matcha latte, or fresh green juice instead.

Sometimes, cravings can be related to an emotional need. Sadness, boredom, stress, poor self-esteem, negative body image (and the list goes on) may trigger the desire to fill a void using food. I know it’s tempting to want to dive into a box of cookies after a long, stressful day. But since food cravings are often fleeting and disappear within an hour, those times when we are emotionally sensitive are actually the times when our bodies need to be most properly nourished in order to lift our spirits up and boost our mood! Choose healthier options that give you enough satisfaction in the moment while the craving passes.

If cravings are very strong no matter what you have tried to do, you might want to consider consulting with a healthcare practitioner to investigate chronic symptoms. For example, you might do this through your ND (Naturopathic Doctor). They have access to a variety of unique tests and can be a great guide to support and ask for other tests, that are covered, from your doctor. There are specialized food and environmental allergy testing businesses that provide useful answers as well. 

Adopting a healthy lifestyle should never be stressful. If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all and help you transition smoothly. Book a nutritional consultation with In-House Holistic Nutritionist, Maya Eid to get started!



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Troops the all NEW MYZONE MZ-3 belt arrived just in time!

This month, MyZone brings you a Global Fitness Challenge for all MyZone belt users. They are giving away $10,000 USD in CASH prizes!! What is the catch you say? You just have to SWEAT and gain as many MEPs (Myzone Effort Points - awarded based on exercise intensity tracked through your HR) as you can from November 1-30.

Challenge Rules:
- Date: November 1-30
- Users will be invited via email and must accept challenge to begin
- 1300 MEPS = 1 raffle ticket
- every 100 MEPS after = 1 additional ticket
- Raffle tickets capped at 5000 MEPS

Raffle Prizes:
- 1st ticket drawn: $2000 USD
- 2nd ticket drawn: $1000 USD
- next 14 tickets drawn: $500 USD

To enter the challenge: Get your MZ-3 belt now for intro price of $99* (regular $119.99).

PURCHASE - fitfactoryfitness.com/shop

*30 Day Money Back Guarantee // Intro pricing ends November 30, 2015*

For full challenge details - http://www.myzone.org/challenge/


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Troops! New MYZONE belts are in! Introducing the NEW & IMPROVED MZ-3!

Your heart rate and effort tracking system just got better! The New MZ-3 belt allows you to:

- Track HR + Calories Burned
- Live sync your workout data wherever you go onto your phone via Bluetooth
- Live stream data onto studio TV's
- Track workout progress overtime
- Get competitive with other users & stay motivated!

Try yours now for the intro price of only $99* ($20 savings)

PURCHASE - fitfactoryfitness.com/shop

*30 days money back guarantee / Intro price valid until November 30th, 2015.

#EffortRewarded #MyZoneMoves

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