Healthy Lifestyle tips!


Lifestyle Challenge

Did you miss out on our 21 day Lifestyle Challenge?  For three weeks in January, we shared a healthy living tip each day, and challenged our participants to share their experiences, recipe ideas and photos with us!  Here’s a review of some of the challenges, tips and topics that you missed so that you can still learn about how to integrate them into your daily and weekly routines.



Start your day with a glass of water as soon as you wake up to kick start your metabolism and hydrate!

Why is staying hydrated important? To lubricate joints, to dissolve minerals & other nutrients to make them accessible to the body, and to protect body organs and tissues among many other reasons!


The Power of Fruits & Veggies!

If you’re having trouble squeezing in all 5 servings some days, have a smoothie – spinach, kale, zucchini (grated), and avocado all blend well, and frozen mangoes make a great sweetener!  The avocado will add creaminess without any dairy.  We encourage smoothies over juicing as juice does not contain any fiber.



Probiotics are crucial for supporting strong gut health. Did you know that 70% of the immune system exists within your gut? Probiotics can be found in fermented foods and they can also be supplemented, which most people find most effective for consistency.

Try Kombucha (fermented tea)! Such a delicious way to get your probiotics



Taking a few minutes to disconnect is highly valuable for your mental health. Try taking 15 minutes to meditate one to two times a week.

There are free meditation apps that can assist you with meditation such as Omvana (ideally your meditation should be device and technology free!)


Positive Self Talk

Write down five things you love about yourself!  Celebrating yourself before you start your day will instantly make you stand taller, feel confident throughout your day and help you keep a positive mind set throughout the entire day.


Cocoa Powder Recipe Challenge

Bell shared this delicious recipe with us!

All organic ingredients, heat in pan, rub on meat 1 1/2 before cooking

3 tbs coconut oil
1 large finely chopped chorizo dried pepper
2 cloves garlic
Finely choped onion (2 taste)
Finely chopped cilantro (to taste)
1/2 tbs Schisandra Berry powder
1 tbs coco powder
1 tbs ground cumin
1 tbs honey


Vegan Protein Sources

There are so many delicious forms of protein out there – try green peas, chickpeas, lentils, black beans, tempeh and/or nuts – just a few of MANY vegan and vegetarian protein sources



Our final challenge was to help a friend or loved one make healthier choices by scheduling a work-out together, sending them one of your healthy recipes, gift them a package of your favourite probiotics or even encourage them to do a Positive Self Talk this week by writing down 5 things they love about themselves, then follow up to hold them accountable!


 The 21 Day KFS Lifestyle Challenge was designed by one of our personal trainers and a key member of our nutrition team.  Contact our front desk to book a consultation with Alicia if you’re interested in more personalized nutrition advice or personal training:


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